HyperBody
Exercise library · Back

Kroc Row.

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

AdvancedDumbbell
The numbers
Sets
3–4
Reps
8–12
Rest
60–90
Muscles
Primary
Lats · Rhomboids
Secondary
Forearms · Biceps · Rear delts · Traps
The play-by-play

How to do it.

  1. Step 01

    Stand with one hand on bench for support

  2. Step 02

    Grip heavy dumbbell with other hand

  3. Step 03

    Row explosively toward hip

  4. Step 04

    Use slight torso swing if needed

  5. Step 05

    Control dumbbell back down

  6. Step 06

    Repeat for high reps

What separates good from great

Pro cues.

  • Strap up for grip if needed

  • Aim for 15-25 reps per set

  • Keep form tight despite heavy weight