Primary
Back
Secondary
Biceps, Forearms, Core
Equipment
Dumbbell
Difficulty
Advanced
Type
Pull
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Kroc rows are high-rep dumbbell rows using the heaviest weight you can handle for 15-25 reps. Some body English is encouraged—the goal is maximum back stimulation and grip endurance. Named after powerlifter Matt Kroczaleski who built his back with this brutal method.
When to use it
Use for back mass building for optimal results.
Who it's for
Advanced lifters seeking to maximize strength gains.
Grab the heaviest dumbbell you can row for 15+ reps and do not stop until you hit your target. Controlled cheating is fine—use some hip drive if needed. This is as much mental as physical. Your grip should be screaming.
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Set up like a dumbbell row.
Use a very heavy dumbbell.
Row with some body English allowed.
High reps despite heavy weight.
Focus on lat engagement.
Push through each rep.
Created by Matt Kroczaleski.
Heavy weight, high reps.
Some body English is okay.
Builds grip and back mass.
Use Kroc rows as a finisher after your main back work or as a standalone back builder. One all-out set per side is often enough. Great for building grip strength without straps and mental toughness for pulling.
Too much body English.
On an upper-body pulling movement like the Kroc Row, this mistake can shift work away from your Latissimus dorsi. Keep your torso stable and guide the load through the intended pulling path.
Not going heavy enough.
Loading more weight than you can control on the Kroc Row often creates compensations that shift work away from your Latissimus dorsi. Reduce the load until each rep follows the intended path.
Low reps - this is a common issue that reduces exercise effectiveness.
On an upper-body pulling movement like the Kroc Row, this mistake can shift work away from your Latissimus dorsi. Keep your torso stable and guide the load through the intended pulling path.
Advanced lifters seeking to maximize strength gains.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 1-2 sets of 15-25 reps per side. Rest 2 min.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Kroc Row could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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Frequently Asked Questions About the Kroc Row
The Kroc Row primarily targets the Latissimus dorsi, making it an effective exercise for back development. Secondary muscles worked during the Kroc Row include Biceps, Forearms, providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels Kroc Row as advanced. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Kroc Row. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Kroc Row is a dumbbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Kroc Row include: Dumbbell Row, Barbell Row. These exercises target similar muscle groups as the Kroc Row and can be used as substitutes based on your equipment availability, gym setup, or training preferences.