Kroc Row

Place one knee and hand on a bench, hold a dumbbell in the other hand. Pull the dumbbell toward your hip, keeping your back flat and elbow close. Lower slowly. Repeat both sides.

BACK · PULL

How it is executed

Place one knee and hand on a bench, hold a dumbbell in the other hand.
Pull the dumbbell toward your hip, keeping your back flat and elbow close.
Lower slowly.
Repeat both sides.

Muscles worked: Back
Primary muscle: Lats
Equipment: Dumbbell
Movement pattern: Pull
Difficulty: Intermediate
What it is for: HypertrophyStrength

Watch the full tutorial

Variations and substitutions

Machine Iso-Lateral RowMachine Barbell Seal RowBarbell

Back exercises Dumbbell exercises Estimated 1RM calculator Back to the library

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Glossary and calculators

Warm-up setsWarm-up sets are the sets before the real work, with rising load and falling reps, that prepare the pattern and the nervous system for the target load.Isolation exerciseAn isolation exercise moves a single joint and concentrates the load on one muscle — the biceps curl, the triceps extension, the leg curl.Client capacityHow many clients you can handle

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Kroc Row

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