At a glance
- Main muscle
- Back
- Also works
- Biceps and rear delts
- Equipment
- Dumbbell
- Rep range in Mitta
- 12 to 20 reps
- Skill level
- Advanced
- How tiring
- Medium
- One side at a time
- Yes
- Weight step in Mitta
- 2 kg
How to do it
- Heavy dumbbell, high reps.
- Controlled momentum.
- Full stretch.
Pick a weight you can lift for 12 to 20 reps with good form, and stop each set with a few reps left in the tank. Do the same number of reps on both sides, starting with your weaker side.
Why rating B
Allows heavy dumbbells through momentum, but makes progression unreliable.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Dumbbell Row · Dumbbell · rating A
- Meadows Row · Barbell · rating A
- Single-Arm Cable Row · Cable · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the Kroc row.
Let Mitta set the weight.
Mitta plans the Kroc row with a weight and rep target for every set, worked out from your last sessions.
Questions about the
Kroc row
What muscles does the Kroc row work?
The Kroc row mainly trains your back. Your biceps and rear delts help.
How many reps of the Kroc row should I do?
Mitta plans the Kroc row at 12 to 20 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the Kroc row?
Good alternatives that train the same muscle are the dumbbell row, Meadows row and single-arm cable row.
Is the Kroc row good for beginners?
It is hard to learn. Build up with an easier alternative first, then add it once you have a solid base.
Why does the Kroc row have rating B?
Allows heavy dumbbells through momentum, but makes progression unreliable.