Kroc Row
DumbbellUnilateralStrength
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The Kroc Row is a dynamic, high-rep unilateral dumbbell row variation popularized by strength coach Marty "Kroc" Gallagher, designed to build explosive pulling power and muscle endurance in the upper back. It primarily targets the lats, rhomboids, traps, rear delts, and shoulders, with secondary engagement of the biceps and core for stability. While it requires a heavy dumbbell and rack (not bodyweight), it's ideal for intermediate to advanced lifters aiming to overcome plateaus in back strength and size, using cheat-style momentum for reps beyond 20-30 per set.
How to Perform Kroc Row
- 1Stand with feet shoulder-width apart, knees slightly bent, core braced, and shoulders back.
- 2Hinge at your hips to bend forward until your torso is nearly parallel to the floor, back flat.
- 3Extend your arms straight down toward the floor, palms facing in, gaze slightly forward.
- 4Inhale deeply, then exhale as you pull one elbow back high and wide, squeezing your shoulder blade.
- 5Pause briefly at the top with your elbow pointing up and back, chest out.
- 6Inhale as you slowly lower the arm to full extension, maintaining control.
- 7Repeat for desired reps on one side, then switch arms.
- 8Key form tips: Keep your back neutral (no rounding/arching); avoid using momentum or jerking—use slow, controlled reps; brace core to prevent torso rotation; common mistake is shrugging shoulders instead of retracting scapula.
