Which muscles does the kroc row work?

The kroc row mainly works your lats and back. It also involves your biceps and forearms.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the kroc row in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Kroc Row: how to do it and muscles worked

The kroc row mainly works your lats and back, with help from your biceps and forearms. You need dumbbells.

Muscles worked

Main

Helping

How to do the kroc row

1
Stand beside a bench with one hand on it for support and a heavy dumbbell in the other hand. Hinge forward with a flat back and use a stable stance.
2
Row the dumbbell up toward your hip for high reps, with some controlled body English to keep going. Lower fully until your arm is straight.
3
Breathe steadily and keep each rep fluid, with a strong squeeze at the top. Use straps if your grip limits you, and switch sides after the set.

Form tip: Keep your back flat and do not let the body movement turn into a jerk; use a weight you can control for 10 or more reps.

Common questions

Which muscles does the kroc row work?: The kroc row mainly works your lats and back. It also involves your biceps and forearms.
What equipment do I need for the kroc row?: You need dumbbells.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the kroc row in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More lats exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.