Kroc Row
A high-intensity, heavy dumbbell row variation performed for high repetitions that utilizes controlled momentum to overload the upper back and grip. This exercise is designed to break strength plateaus by allowing you to handle significantly heavier weights than a strict row.
Because Kroc Rows demand high-rep sets taken to absolute failure, they place a massive demand on your central nervous system. The AI analyzes your HRV and daily recovery score to determine if you have the systemic capacity for this intensity, or if you should stick to a stricter, lighter variation. By tracking your weight and RPE trends, the app helps distinguish between productive overload and junk volume, ensuring you are maintaining the necessary intensity for hypertrophy.
Form Cues
- Select a weight heavy enough to challenge your grip and back endurance.
- Use your legs and hips to generate just enough momentum to start the pull.
- Allow your shoulder to fully extend and stretch at the bottom of the rep.
- Pull the dumbbell high toward your ribcage or hip with explosive power.
- Keep your non-working hand firmly planted for stability.
- Don't round your lower back excessively during the movement.
- Don't simply drop the weight; maintain control on the descent.
- Don't rotate your torso so much that you lose tension in the lats.
- Don't look up at the ceiling; keep your neck neutral.
- Don't stop the set before your grip or back is truly fatigued.
Common Mistakes
- Using a weight that is too light (treating it like a standard row).
- Performing low repetitions (Kroc rows are meant for 15-20+ reps).
- Uncontrolled jerking without a controlled negative phase.
- Rounding the lumbar spine due to lack of core bracing.
- Failing to use straps when grip fails before the back muscles.
Muscles Worked
The Kroc Row primarily hammers the latissimus dorsi and rhomboids through a combination of heavy load and extended time under tension. It is also an exceptional builder for the posterior chain, biceps, and specifically grip strength, as the hands must hold a heavy load for high repetitions.
Primary
Secondary
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