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Kroc Row

The Kroc Row is a strength exercise with dumbbells for your back. Share of the load in the Zulta muscle model: lats (upper) 14%, mid traps 14% and rhomboids 14%.

Level: AdvancedEquipment: DumbbellMulti-joint (compound)Unilateral: one arm or leg at a time

How to do it

  1. Stand in a staggered stance beside a dumbbell rack or bench and place the free hand on it.
  2. Hinge forward to about 15 to 30 degrees above horizontal and grip a heavy dumbbell.
  3. Let the dumbbell hang with the shoulder stretched forward.
  4. Row the dumbbell powerfully to the hip, allowing a slight torso rotation at the top.
  5. Lower under control to a full stretch and go straight into the next rep.

Tips

  • Use lifting straps if the grip gives out before the back.
  • Keep the lower back neutral even as the upper body moves more.

Common mistakes

  • Turning the rep into a full torso twist with no back work.
  • Letting the dumbbell drop at the bottom.
  • Rounding the lower back under the heavy load.

Muscles worked by the Kroc Row

  • Lats (upper) Primary14%
  • Mid traps Primary14%
  • Rhomboids Primary14%
  • Lats (lower) Secondary10%
  • Rear delts Secondary8%
  • Spinal erectors (lower back) Stabilizer8%
  • Biceps (long head) Secondary5%
  • Brachialis Secondary4%
  • Biceps (short head) Secondary4%
  • Obliques Minor4%
  • Lower traps Minor3%
  • Forearm flexors Minor3%
  • Gluteus maximus Stabilizer3%
  • Hamstrings (biceps femoris) Stabilizer3%
  • Rotator cuff Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Holding a hinge makes the lower back and hips work isometrically (Fenwick 2009). One arm pulls further back along the body and the trunk resists rotation. Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.

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Frequently asked questions

What muscles does the Kroc Row work?

Mainly the lats (upper), mid traps and rhomboids. The lats (lower), rear delts, biceps (long head), brachialis and biceps (short head) assist.

Is the Kroc Row good for beginners?

The Kroc Row is rated advanced. If you are new, learn the Kettlebell Row first and build up from there.

What is a good alternative to the Kroc Row?

For example the Dumbbell Row, Two Arm Dumbbell Row and Kettlebell Row. They train mostly the same muscles, some with different equipment.

Sources

  • Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
  • Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)

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