Kroc Rows Technique - Building Upper Back Size and Strength w/ Heavy, High Rep One Arm Dumbbell Rows

Kroc Rows are an extremely effective, and often underutilized, accessory exercise for building the upper back.
This is a breakdown of technique for the kroc row, along with some insight into why they work.

[@Minifeki]

My story with Kroc Rows: after about 2 months of doing them twice a week I was lying in bed and was struggling to find a comfy position, I felt like there is some object between my back and the bed. After a while I realized it is my lower traps, lol. Never had a similar progress in size from any other exercise, period.

[@BipolarBilly52]

Did your mid section grow, or would this be good for a physique guy?

[@nicorepetto5781]

I just tried them yesterday and today the DOMs in my lower traps are crazy. Would have never guessed that it works the lower traps so well

[@crossmodulation9730]

How many sets and reps did you do?

[@blagerthorpnonersense1894]

Personally i never knew them by the name “Kroc Row” I was just doing them anyway. Maxed my home equipment out at 110lb per dumbbell handle and didn’t really see a lot of growth… but that’s me. Maybe i was using too much “body English” maybe i needed to do more reps. Might start working them back in to find out…

[@catedoge3206]

real.

[@rossacord9645]

I've probably watched 5 different videos by popular fitness KZbinrs about the Kroc row, and this is the first one to really explain the technique in an understandable way. Awesome stuff man.

[@firesupportman0861]

You have the BEST content, man. I seriously go back and watch your videos all the time for tutorials and education.

[@AlexCliffordtheguitreg]

I've been doing these every week for about 8 months, only a couple sets and man they definitely made a difference in my upper back size

[@dacymark1688]

I did strict workout for years and don't get me wrong it's definitely beneficial but the moment I started incorporating some body english into my workout I noticed a significant improvement in both strength and size . Especially in the barbell row type of movement I felt less bisceps and more back .

[@anthonyurso9366]

Def forced reps and partial reps at end of set will make exercises more difficult

[@deven9565]

T bar rows are insane when you jump it up and control the negative

[@gumbygreeneye3655]

What a Kroc! Seriously love this channel.

[@marcussmithwick6326]

Always great info from this channel, thank you for all your effort

[@cosmicrenegade369]

Love the one arm Dumbbell Row. I discovered the kroc row for the first time this afternoon, I'll most definitely incorporate these next backday. My back is my best body part, however I wouldn't mind increasing the thickness, gotta build that shield.

[@bennygilligan]

I am absolutely going to give these a go ,thank you my man

[@user-iz4yg7qg2w]

Good explanation of something I’ve done for years but quit doing about a year ago (too heavy, too many sets, too exhausting .. too much torture). But after your good explanation and good rant in the last minute of the video I’m going to start doing these again.. 2 sets, higher reps, etc .., 1-2x per week.

[@jasont7814]

Great demo. I’ll do these this week.

[@bmu1982]

Awesome video as always, thank you very much helped no end.

[@zujostix]

So an easy way to settle the mind between too much momentum and being strict is to just do a few sets of something strict like the chest supported row or seal row which will force a lighter weight and then finish off with these more explosive exercises that include momentum. They will limit the weight a bit, but oddly not as much as one would think. As far as the hernia potential/scare, I've had it (unrelated to lifting) and I find it more comfortable to have both feet on the ground. A slight modification from the technique shown, but it works.

[@ninjanik2095]

did these for the first time yesterday and I felt like a beast lol

[@jordan75212]

Really good info and makes sense.

[@stackered]

One of my favorite lifts

[@IvanDjuric300]

Looks like me trying to start my lawn mower

[@senorlurch692]

Thats a good cue, for the pro and retraction of the shoulder. And a little squeeze in the Lat.

[@MrShaneg216]

Awesome video thanks man

[@JoshuaKevinPerry]

Great exercise to use after a rest day.

[@DustinKeller81]

Great video

[@stevesedgwick5789]

All variations make life interesting

[@bonjoulden4347]

Just found this video and interesting view will be trying these. I normally do strict no body language but deep stretch 6-15 rep range with strap. I think this will be nice for me.

[@angmori172]

Yeah I got stuck at the 42 kg DBs doing strict DB rows, gonna switch to doing krocs instead. I was leaning towards that direction anyway because to me, it makes sense to body english on heavy exercises, especially when doing heavy, high rep sets. And then do very strict lgihter accessory work, so banded rows (like cable rows, but bands since home gym masterrace) with very strict form, paused at the top to really squeeze, slow negative, fast but well controlled contraction.

[@erotzoll]

Could the same concept be applied to presses and push presses?

[@scottd5084]

And there you have it!

[@robertsmith6068]

good video.

[@davidzevweiner8888]

I read that one of the main differences between kroc rows and regular s arm db rows is using a bit of hip drive. Is this correct or is really just more about adding overall momentum and speed.

[@gregorybuttari8651]

I finish my chest and back day with Kroc rows.... Full stretch at bottom and full flex at top .. with a little English..not much ..and your right it fells aerobic at a point too.. . This is a less known movement and most in commercial location look at it like the zercher movements.. confused.. shame..well keep up the good info .

[@sloanrodberg3274]

Most underrated strength channel

[@shellytanner]

Who underrated it? Who was he rated by. 93t views. Underrated?

[@bzd1983]

Definitely gonna try these. Hopefully I don’t get a hernia, pray for me

[@dontreadmyname4396]

lol

[@benrunsacross2935]

My God keep you safe from harm and may the size your upper back strike fear into the hearts of evildoers and those who curl in the squat rack. Amen

[@roymustang.595]

Athleanx fake plates fake weights

[@baw5xc333]

I get a funny feeling in my stomach if I do dumbbell rows, so I stay the hell away from them. Definitely asking for a hernia if I do them.

[@tonemoreno763]

Chances are you most likely won’t get a hernia from weight training then from other causes like genetic heritability. kzbin.info/www/bejne/e2KWfJSDhM6JbK8

[@gregorybuttari8651]

Kroc rows on deadlift days Strick rows for bench press .. I like the over load of Krocs I also do Unsupported Dumbbell rows. Stabilize my whole core and pull from the floor ... And your right the average gym goer jest rolls their eyes .no clue..keep up the good info.

[@MattFlyFisher]

🎯💯

[@RevZman]

Chalk is a must on this exercise

[@orthrusfury8739]

Please help, the dumbbells at my gym stop at 110

[@anthonyluisi7096]

Hey Bromley great content . I don’t have dumbbells but have a landline attachment for my Ivanko Olympic bar . Would this work in the same as Kroc rows utilizing a bench and getting into position on the bench like in a Kroc row ?

[@alexwilliams5587]

I would recommend just doing meadows rows

[@Seb4asti4n]

Short answer, yes!

[@nicknormando4220]

Yup meadows rows are great

[@farhanhussain_]

Freestanding rows are more effective with some momentum. Cheat, as bodybuilders call it. This is my personal experience. I don't get much out of super strict form. I never felt one arm dB rows till I started Kroc version. Strict form is best used with supported rows like seated rows, chest supported rows, etc. One tip for Kroc rows when you get out of heavy dumbbells is to do them at the end of the pulling/back workout. Muscles are fatigued already, and the lighter weight would feel heavy.

[@muineeguh7011]

I’m sad we never got a gym tour back in California

[@rickybeckley7495]

Can you do a vid about lower back bending in the sqaut.

[@jamesbedwell8793]

He’s done loads on bracing for the squat and deadlift, check out his earlier vids

[@Anthony-bl4rc]

Cheat pull reps, done correctly, are highly effective for growth. He was getting it!!!

[@Daniearp]

I've been doing kroc rows, going heavy using a bit of body english (but not a lot), I always get heavy DOMS on my traps (right next to the neck) and just light DOMS on the lats, is this normal?

[@owen.voisey]

I would say it’s normal, since you probably do rows religiously if you’re doing Kroc rows. A Kroc row is a hell of a lot harder on those weight holding muscles (traps are a primary one). Your lats are probably use to heavy and high volume. I guess it all really comes down to how often do you really put a lot of stress on your traps

[@Daniearp]

@@owen.voisey thanks for the reply! makes sense!

[@jt8204]

I've been sorta doing these already and man do I get sore from my side abs to. I usually do 95lbs for sets up to 15reps. Also I like to stay low angle as shown here by I never prop my foot on the bench as I heard that can lead to a disc herniation so instead just have my hand on the bench

[@pppallav]

You need to stop listening to AthleanX

[@jt8204]

@@pppallav He's got a bunch of pump bullshit vids but that video was good anyway. You don't need a whole ass bench to do some rows

[@pppallav]

@@jt8204 I'd disagree with you on this. There was not a single valid point made in that video. Just because he got a hernia, it doesn't mean that he got it from doing one-arm rows over a bench. And even if he did, that doesn't mean that everyone will get it. Comparing the human body to a piece of paper and making people scared of lifting weights is not a great idea.

[@TheMarkTenification]

What's the best way to program these? Use them as a finisher? How many times a week, etc?

[@Minifeki]

I do them 1-2x a week after a press movement, two warm-up sets with a lower weight and without straps and one all-in set with straps (grip is of a secondary importance to me). I choose a weight I can lift for 20 reps and increase when I can hit 30 with both arms, trying to hit at least one more rep every time. You can go for higher reps but doing 40 reps is quite boring for me. It also depends on what weights you have available. When I hit a plateau or have a bad day I tend to use a bit less body movement and focus on hitting the same amount of reps with a stricter form. I am not doing any other upper-back exercises at the moment but see great results in strength and size, especially when it comes to lower traps and thickness.

[@Pletzmutz]

How is the stimus to fatigue ratio? Sounds pretty fatiguing.

[@jamesbedwell8793]

Try it out for yourself, but I find it less taxing than Pendlay rows, since the overall weight can’t be that high

[@shawnh6740]

Bromley, for those who don't have access to heavy dumbbells, is it possible to get the same effect using a single arm row with a bar and landmind attachment?

[@MohamedMohamed-by5iy]

Yes you can, look at Meadows Rows, it will help you.

[@fihaak7470]

When you say "2 sets" do you mean 2 per side or 2 in total?

[@anthonyurso9366]

I’m guessing 2 sets per side

[@stevensmyroglou730]

for some reason im not feeling any burn in my lats can someone help please?

[@shellytanner]

Concentrate grasshopper

[@niallrochford2218]

FirSt set was upper Back bell was touching chest, second set was lat was neutral, i dont get it

[@smolkafilip]

So will these help me keep my back straight during deadlifts even though I am bracing my arm on the bench to stay horizontal? Right now I'm doing barbell rows as per your deadlift weaknesses video.

[@anthonyurso9366]

Your back will get stronger and stronger back will help with deadlift the barbell row is gonna have more carry over usually I do Dorian Yates rows usually after deadlifts if isn’t supper hard session or will do a separate back day

[@smolkafilip]

@@anthonyurso9366 Thank you

[@humzatahir3038]

A lot of the Olympic weightlifters tend to do this but with a more explosive action no wonder you see lu jerking 207kg at 34

[@janbam2278]

Lu did one arm rows with 100kg

[@NisimDoesPowerliftingFitness]

I am doing these. Didn't know they are called kroc rows.

[@VegetaPrinceOfSaiyans]

If your gym dumbbells don't go heavy enough, if they have kettlebells I put my hand through the kettlebell handle then grab the dumbbell. You just need to get it set so it doesn't pinch your hand.

[@abraund]

Finally a use for a kettlebell! This is a great idea to be fair.

[@bryanfrombuffalo7685]

Damn u looked like u could of gotten 10 more...ur strong af

[@jesselocke6170]

Can I do this with bulging disks.

[@SwizyInHD]

No.

[@jamesbedwell8793]

Try it with moderate weight, and if you get pain/ it hurts more than before it’s not a good idea. If it doesn’t hurt/is manageable then it’s all good

[@DrewLSsix]

@@SwizyInHD why not?

[@Alex-bw7hv]

So is a kroc row just a regular bent-over dumbbell row but with less strict form? A little more hip/leg drive, more trunk rotation, less ROM?

[@MasoNowa]

And an all out 20-40 reps

[@MasoNowa]

Should be 2 feet on the ground too

[@mrbouncelol]

Yeah you just do a db row but shitty and thats it, amazing what meatheads will put a name too but it stuck. The dude who its named after isn't even around anymore (he's a she)

[@DrewLSsix]

@@mrbouncelol everything you said is irrelevant and ignorant. You keep on being weak though....

[@rdf098311]

mrbouncelol and she outlifts you

[@simeonreed8764]

Does knee on bench mean possible hernia risk??

[@breno3635]

Bromley did you get surgery on your biceps?

[@Kyle111]

He got surgery on one of them. He talked about it in a video about bicep tears

[@breno3635]

@@Kyle111 thanks for the info

[@wesleyzepeda6759]

Lol, I always called these body english dumbbell rows. Didn't know that it had a proper name.

[@mattystewart8]

Very similar to the meadows row actually i guess. Only youre using a DB instead of a bar!

[@farhanhussain_]

If really heavy dumbbells are accessible, then krock rows are even better than barbell rows due to the deep stretch in bottom position that is hard to achieve on barbell rows.

[@desmondeboh5913]

Better than barbell rows??

[@TunnelVisionAthletic]

no better or worse. Just another tool in the toolbox mate.

[@georgemelissinos9128]

Use both, you could use more weight on the barbell but dumbells allow for a greater range of motion

[@apphacker]

barbell rows are harder on your lower back. krok rows let you go big on intensity without putting additional strain on your lower back when maybe you're already putting a lot of strain on the lower back with squats and deadlifts.

[@afterlife1897]

@@apphacker thats why pull ups are better

[@agontprevarator5214]

@@afterlife1897 Pullups do jack shit for the upper and middle back

[@whateveryh2119]

Hey Alex, how come I almost never see strongman competitors do any barbell rows? There are no videos whatsoever of Eddie hall, Brian shaw or Thor doing any rows on KZbin .

[@sergiocalderon815]

Martins licis has done them in videos before. Also just because those guys don't put them in videos doesn't mean they don't do them. You hear from so many top strength athletes and coaches the benefits of rows so why would the top strongmen not do them? They obviously do rows just don't post them for whatever reasons.

[@whateveryh2119]

@@sergiocalderon815 That's the reason I asked. The people I mentioned put a lot of effort into their youtube channel and describe in great detail how they train. None of them have a single video of them doing any sort of barbell row. I genuinely don't think they train them.

[@TheExcelsiorFiles]

I once heard that the posterior chain/back is constantly in use in life that it can take being trained almost every day in some respect. Now, if that's the case...and the posterior chain being the ultimate source of our demonstrable strength...then not only am I sure Strongmen train their backs...but the reason they never show that training frequency/variety of exercises is to maintain an edge over their competitors. Just an educated guess...

[@gahrdz]

this is my first time doing kroc rows, and man my bicep is dead

[@Oi-mj6dv]

These and SGHP are the shit

[@disacane8459]

Hi coach i know its unrelated, but can i use knee wraps as elbow wraps? They are a 5 10 pair of knee wraps with velcro, i dont want to spend another 30 bucks on elbow wraps

[@Alex-px4tt]

Sure ya can. I use a cheaper pair of knee sleeves over my elbows. Gives me the support I need when the elbow is bent but also comfy enough to just leave on through my workouts. Keeps my elbow tendonitis a distant memory.

[@mikehallishere]

Should the opposite leg be on the bench or foot on the ground? Just asking because the video of Jeff Cavalier saying that doing dumbbell rows with a knee on a bench can cause hernias, it's just always scared me.

[@P3nnala]

Both legs on the ground feels better for me, you wont get hernia anyway lol

[@pppallav]

That's what he's really good at...making people scared to workout, Stop listening to him if you wanna get stronger.

[@salhernandez3910]

If you dig deep enough any exercise can cause pretty much any injury a crocodile can cause a hernia a bunch of price can cause a slipped disc if it’s been done enough there’s probably evidence to support an accident of that nature but you should be fine with us moving if you brace and you build into it by build into it build his strength level with the core stability

[@RussellDeacon]

I felt some groin stuff when doing staggered stance. Now go 50 50 between legs.

[@Veganphobic]

I might try this I hate lifting weights so I dono

[@catedoge3206]

real.

[@imhassane]

First time I did Kroc toes and first time I ever fainted in my life Edit: kroc rows

[@milesorec6789]

too much ego lifting for me, I'll stick to towel rows using my ming muscle connection

[@anthonyurso9366]

I like to stay strict and then when can’t do strict then switch to using momentum if haven’t tried it def recommend same with barbell curls I like to lean forward and then swing back so not arching but you will feel it

[@ToraJutsu01]

Complete misunderstanding of the exercise. Kroc rows are a game changer, your loss.

[@jacobhughes91]

You're so cool, dude

[@justingarssacoche]

you guys don't understand sarcasm

[@bigtruss1049]

I use some momentum but soon from doing that weight using momentum that will get easier to the point it’s more controlled I can’t feel it going slow with low weight like 50-85 I do 120 for 6x6 helped so much on bench

[@a.f.s.3004]

Is there any truth that one arm rows are responsible for the most hernia’s?

[@HPKazan]

Lol. I know who you got that from. Don’t listen to that clown If you know how to brace and are decently strong, (which both elements said clown doesn’t adhere to), then why would this F your back?

[@rafaelbogdan9307]

Each of those lats, showing through the body fat and _black shirt,_ is almost a person by itself 😵‍💫

[@jmw1500]

Funny how many of these exercises I reinvent.

[@NeanderthalNatty]

Damn brah, no straps 😮

[@aspang83]

Kroc Rows are ball breaking work indeed. In the case of Kroc, they are permenantly broken

[@geneharrogate6911]

This could only have been better if Alex was wearing blonde wig, Nike crop top and kept a straight face throughout.. Just taking the piss - Kroc was a total fcukin beast.

[@grouchypotatowolfpack5580]

Yeah, turns out pounding away at a muscle like it wronged you promotes substantial growth.

[@Alecks_Martyn]

Janae Marie rows

[@alexsagatov]

I have several issues with this exercise. First, stimulus to fatique ratio seems to be extremely low. Second, the recommendation not to use straps. Sure, your grip would benefit, but you are targeting back muscles. Third, it seems to cause an injury almost inevitably. Lastly, is it really good for growth? Perhaps it's better for power, explosive strength, full body coordination?

[@JosephQPublic]

Did you watch the video? He explains it all... just gotta listen

[@alexsagatov]

@@JosephQPublicI did watch the video and shared my opinion on the exercise. You, my friend, on the other hand, should stop watching lifting videos and train only a certain muscle - the one between your ears.

[@Wingerd91]

Great exercise to skip

[@ultimaetsolder]

Kroc has been a lady for a long time. Justine...

[@zacharybloom5871]

Online sex life exposed…after putting sex life online.

[@kingconan3115]

Kroc rows lead to overdeveloped traps...

[@rickarderlandsson5906]

Sounds like a good problem

[@debaronAZK]

"overdeveloped traps" sounds like a bullshit way of saying "underdeveloped everything else"

[@rickarderlandsson5906]

@@debaronAZK well said

[@jasonz1771]

Is there such a thing?

[@jakepeterson7219]

Underrated.

[@cantankerouspatriarch4981]

I prefer Janae rows. The movement stays the same; however, the performer wears an inch of foundation and a thong.

[@stackered]

lmao

[@EsperantoDelta]

Yeah, Janae rows over Kroc rows all the way

[@nielssrensen4967]

A lot of talk, and nothing new...

[@tayfer20]

I didn’t come for a lecture. Get to the exercise….

[@30mcc]

Apart from all pointless snippets of undergraduate kinesiology you put in there...the movement you did with a weight was a regular single-arm row and nothing like a Kroc-Row - the first point (of a number) being that the movement receives drive from both legs; never mind the other elements you've ignored that aggreegate to underpin the well-discussed strength gains and transference that tends to manifest as a result of performing this specific movement... i.e. a Kroc row looks like the Db-row that Kroc does - or its just single-arm row variation--- just like a regular close-grip bench press isn't a JM press...

[@0vermars520]

Kroc rows and heavy shrugs target the same muscles?

[@senorlurch692]

Not really, but the rows works the traps top

[@tpap6827]

My understanding is you have to use straps and Kroc rows. How do you say gone without straps is about 125 in my crib give out a 15 trip. With straps I went bucket over 200 pounds I think it was 215 loaded on tour in Olympic handle range of motion with so much smaller using a number of 25s I think even a 35 but with the straps I was able to complete 25 reps at 7580 pounds more. Goes to show you that when you and gripping the bell you end up using so much biceps, and elbow flexors your land upper back do not get anywhere near the stimulation. That’s my two cents you obviously know more about strongman and that sort of thing than I do. I strictly used it to overload my uppeack and lat and the results were astounding. I used it to assist my lead strength for the benchpress and my upper back strength for the lockout on the dead lift. I can tell you from my experience that they have direct carryover to both lift if done we have enough weight for enough reps. In four weeks I went from a 450 bench to 465 raw and my deadlifts went from 605 for five reps to 655 for three reps. For me that was huge and about the strongest I’ve ever been. I am now 50 years old and I just started reincorporating them in my routine and I am beginning with 125 and using straps. Today I did three sets of 25 reps