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. It requires a heavy dumbbell and a bench (or similar support) to brace your free hand and knee, and is ideal for intermediate to advanced lifters aiming to overcome plateaus in back strength and size, using controlled body English for reps well beyond typical rep ranges (20-30+ per set).
How to Perform Kroc Row
- 1Place a heavy dumbbell on the floor beside a flat bench. Place your non-working knee and hand on the bench for support, with your working-side foot planted flat on the floor for leverage.
- 2Hinge at your hips so your torso is roughly parallel to the floor, back flat, and reach down with your free hand to grip the dumbbell with a neutral (palm-in) grip.
- 3Lift the dumbbell off the floor to a dead-hang, arm fully extended straight down, shoulder stretched, gaze slightly forward.
- 4Inhale deeply, then exhale as you row the dumbbell up and back, driving your elbow high and wide and squeezing your shoulder blade toward your spine.
- 5Pause briefly at the top with the dumbbell near your ribs, elbow pointing up and back, chest out.
- 6Inhale as you lower the dumbbell back to a full arm extension under control, letting your shoulder stretch at the bottom before the next rep.
- 7Repeat for desired reps while keeping the dumbbell gripped throughout, then set it down and switch sides.
- 8Key form tips: Keep your back neutral (no excessive rounding); a small amount of controlled torso rotation/body English is expected on later reps to extend the set, but avoid wild jerking; brace your core to protect your spine. Common mistakes: Shrugging the shoulder instead of retracting the scapula, or losing your grip on the dumbbell as fatigue sets in—use chalk or straps if grip fails before your back does.
