What muscles does the Kroc Row work?

The Kroc Row primarily works your lats and rhomboids. It also recruits your forearms, biceps, rear delts and traps as secondary movers.

What equipment do I need for the Kroc Row?

You need dumbbells to perform the Kroc Row.

A typical prescription for the Kroc Row is 3–4 sets of 8–12 reps. Rest about 60–90 seconds between sets.

The Kroc Row is an advanced movement. Build a base with simpler variations first, then add it once your technique and strength are solid.

Exercise library · Back

Heavy, high-rep one-arm row for back size and grip.

Also known as: Heavy Dumbbell Row, One-Arm DB Row (Heavy), DB Kroc Row, Single Arm Kroc Row, High Rep DB Row

AdvancedDumbbells

The numbers

Sets

3–4

Reps

8–12

Rest

60–90 s

The play-by-play

What separates good from great

Common questions

What is the Kroc Row?: Heavy, high-rep one-arm row for back size and grip.
What muscles does the Kroc Row work?: The Kroc Row primarily works your lats and rhomboids. It also recruits your forearms, biceps, rear delts and traps as secondary movers.
What equipment do I need for the Kroc Row?: You need dumbbells to perform the Kroc Row.
How many sets and reps should I do for the Kroc Row?: A typical prescription for the Kroc Row is 3–4 sets of 8–12 reps. Rest about 60–90 seconds between sets.
Is the Kroc Row good for beginners?: The Kroc Row is an advanced movement. Build a base with simpler variations first, then add it once your technique and strength are solid.