How to do the Dumbbell Kroc Row
Primary: Lats · also works Biceps, Forearms, Shoulders, Upper Back, Lower Back.
The Dumbbell Kroc Row is a variation of the one-arm dumbbell row that emphasizes heavy weight and high repetitions. It was popularized by powerlifter Matt Kroczaleski and is designed to build upper back strength and size. The exercise targets the lats, but also engages the biceps, forearms, shoulders, and upper and lower back muscles.
Step by step
- 1
Place your non-lifting hand and knee on a bench for support.
- 2
With the other hand, pick up a heavy dumbbell from the floor, maintaining a neutral spine position.
- 3
Row the dumbbell towards your hip, focusing on pulling with your back muscles and keeping your elbow close to your body.
- 4
Lower the dumbbell back to the starting position in a controlled manner.
- 5
Repeat for the desired number of repetitions before switching sides.
Coaching cues
- Ensure you have a stable grip on the dumbbell to avoid slipping.
- Keep your core tight to maintain balance and reduce lower back strain.
- Avoid using momentum to lift the dumbbell; focus on controlled, smooth movements.
Sets, reps and where it fits
Muscle
3–4 × 6–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Dumbbell Kroc Row alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Dumbbell Kroc Row work?
Primary: Lats. Secondary: Lats, Biceps, Forearms, Shoulders, Upper Back, Lower Back
How many sets and reps of Dumbbell Kroc Row should I do?
For muscle: 3–4 sets of 6–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Dumbbell Kroc Row?
Same movement pattern, different equipment: Chest-Supported Row, Dumbbell Row, Renegade Row, Dumbbell Rows Laying on Bench, Band Row, Doorway Row.
Is the Dumbbell Kroc Row good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.