If you’re serious about strength training, chances are you’re familiar with single-arm dumbbell rows. Dumbbell rows are a fantastic exercise to develop upper body strength whilst simultaneously correcting any muscle imbalances. But have you ever heard of their lesser-known cousin, the Kroc row? Named after legendary bodybuilder Kroczaleski, the Kroc row is an excellent movement for anyone looking to build a wider back. 

In this blog, we delve into the nuances that set the dumbbell row and Kroc row apart, which muscles either variation trains, and which programming considerations you should make regarding Kroc rows.

What is a Kroc row?

The Kroc row and the single-arm Dumbbell row both target the upper back, biceps, and forearms, and share a lot of performance cues. They can, in essence, be considered two variations of the same movement. Whereas the traditional dumbbell row uses strict form, the Kroc row uses controlled momentum to move the dumbbell. This challenging and intense technique allows you to push through more reps with heavier weights, often resulting in some serious muscle gains. 

How to Perform a Kroc Row

The Kroc row and the single-arm dumbbell row both target the upper back, biceps, and forearms, and share a lot of performance cues. They can, in essence, be considered two variations of the same movement. Whereas the traditional dumbbell row uses strict form, the Kroc row uses controlled momentum to move the dumbbell. This challenging and intense technique allows you to push through more reps with heavier weights, often resulting in some serious muscle gains. 

• Grab a heavy dumbbell in one hand and position yourself in a forward hinge at an angle of between 30-45 degrees. Rest your non-working arm on a stable surface around hip height or higher for support. Your feet should be staggered at shoulder width. Alternatively, you can set up on a bench as you would for a normal dumbbell row (see below). 

• Initiate the row using a slight hip drive and pull the dumbbell towards your body. Raise your elbow up and back whilst contracting your shoulder blade to fully activate the upper back muscles.

• Lower the weight in a controlled manner. Fully extend your arm and allow your shoulder blade to roll forward a little.

• Repeat for a high number of reps.

Because the Kroc row derives some of its power from the hip drive, this variation of the dumbbell row activates more muscles in your lower back and core than a traditional single-arm row. However, the main muscle groups targeted are your lats, rhomboids and traps, biceps, forearms, and erector spinae.

What is a Dumbbell Row

Where the Kroc row uses momentum to smash through a high number of reps at a heavy weight, the traditional single-arm dumbbell row is a more controlled version of the movement, using no hip drive or shoulder roll at all. Often, athletes perform fewer reps at a lower weight in this exercise. Because the movement is more controlled, the traditional dumbbell row is more suitable for beginners.

How to Perform a Dumbbell Row

• Take a moderate-weight dumbbell in one hand and hinge forwards. In contrast to the Kroc row, you can perform a traditional dumbbell row at any angle between 30-90 degrees. The chosen angle determines which muscles are primarily targeted. You can use a bench to help you set up. Simply place one hand and knee on the Weight Bench to create a stable position. 

• Initiate the row by pulling your elbow backwards and contracting your shoulder blades. There is no movement at the hips. The top head of the dumbbell should line up with the bottom of your rib cage in the end position of the row. 

• Slowly return the dumbbell to the starting position. Don’t allow your shoulders to roll forwards once your arm is fully extended. Repeat.

This exercise targets your lats, rhomboids and traps, rear delts, biceps, and forearms. Because the movement is more controlled, your lower body and core muscles play a lesser role in the traditional dumbbell row.

Training Considerations

We’ve already discussed how the Kroc row uses momentum to complete the movement, allowing the athlete to hit higher volumes at heavier weights. The traditional dumbbell row is a more controlled movement and therefore more suitable for beginners as the risk of injury is lower.

There are, however, several reasons why someone might want to include Kroc rows into their programming -

• Building strength and size - Being able to hit more repetitions with heavier weights can be beneficial if your primary goal is to build strength and size in the targeted muscle groups, such as the upper back, lats, and biceps.

• Breaking through plateaus - If you've hit a plateau in your training and are struggling to make progress with the traditional single-arm dumbbell row, incorporating Kroc rows can provide a new stimulus to challenge your muscles and potentially break through that plateau.

• Variability - Adding the Kroc row as a variation to your routine can introduce a new challenge and help prevent adaptation. It can keep your workouts fresh and engage the muscles in slightly different ways, promoting overall muscle development.

Ultimately, the choice between the Kroc row and the traditional single-arm dumbbell row depends on your specific goals and experience. Both exercises have their merits in the gym. We’d recommend inexperienced athletes to get comfortable with the traditional single-arm dumbbell row first before upping their game with Kroc rows!

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Tags: Equipment > Dumbbells ; Exercise Type > Strength