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Back ยท Horizontal pull

Kroc Row

A compound horizontal pull exercise for the lats and upper back, done with a dumbbell. It also works the forearms, biceps and traps.

Dumbbell Compound Reps and weight Also called: heavy high rep db row

Muscles worked

Primary

Lats and Upper back

Do most of the work.

Secondary

Forearms, Biceps and Traps

Help during each rep.

  • LatsSides of the backPrimary
  • Upper backMid traps, rhomboidsPrimary
  • ForearmsGrip and wristsSecondary
  • BicepsFront of the upper armSecondary
  • TrapsTop of the shoulders and neckSecondary

How to do it

  1. Pick your dumbbells. Choose a weight you can control for every rep of the set.
  2. Chest up, shoulders pulled back before the arms bend.
  3. Pull the elbows back towards the hips.
  4. Let the shoulder blades reach forward at the stretch, then repeat.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Swinging the body. If you rock to move the weight, it is too heavy.
  • Shrugging. Think elbows back and shoulders down, not up toward your ears.
  • Cutting the stretch short. Let your arms go straight between reps.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.