Kroc Row

General And Specifics

• the kroc row is a variation of the Leaning Dumbbell Row
• one of the differences is the work with a bigger explosion of strength
• furthermore, the goal is to do many reps with a heavy weight (20-30 reps with each arm) and the range of motion is bigger than in the regular dumbbell row
• the exercise is for advanced learners because of the heavy weights, the core is required intensively
• improve your grip strength and train the upper back

Starting Position

• grasp a heavy dumbbell with one hand
• stand upright, the feet are hip width apart and slightly staggered
• bend over a bit and support yourself with the free hand on the knee, weight bench or a chair
• bend the knees a bit
• let the weight hang down with the arm stretched
• this shoulder is lower

Correct Executions

• bend the arm and pull the weight powerfully to the lower side of the thorax
• the shoulder comes up and the shoulder blade moves towards the other one (this creates the pulling from the back area)
• afterwards, let the weight sink down slowly, the shoulder follows the motion again
• again, the upper body turn in a bit and the lat is stretched
• make sure that the shoulder is always higher than the hip, do not fully stretch the elbow
• do not use momentum
• do lots of reps, then train the other arm
• the muscle failure should set in at a number of +20 reps