Kroc Row
Heavy dumbbell rows with controlled body english for maximal weight. It works mainly the lats, trapezius and rear deltoid, with help from the biceps, forearm flexors and lower back.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Kroc Row
- Brace one hand on a bench, take a heavy dumbbell in the other and hinge over with a flat back, feet wide for stability.
- Let the dumbbell hang fully for a stretch, then row it explosively up to your hip with the elbow close to the body.
- A little body English is allowed here; it's a high-rep, heavy row for the back and the grip, not a strict isolation lift.
- Lower under control to full stretch each rep; use straps only when the grip fails before the back.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Lats | Latissimus dorsi |
| Primary | Trapezius | Trapezius |
| Primary | Rear deltoid | Deltoideus posterior |
| Secondary | Biceps | Biceps brachii |
| Secondary | Forearm flexors | Flexores antebrachii |
| Secondary | Lower back | Erector spinae |
Muscle data from StrengthLog.
Why do it
- Back thickness, not just width
- Whole-body tension — legs, hips, spine
- Carries straight over to the deadlift
How Flawless ranks Kroc Row
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Kroc Row by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Kroc Row work?
It works mainly the lats, trapezius and rear deltoid, with help from the biceps, forearm flexors and lower back.
How do you do Kroc Row?
Brace one hand on a bench, take a heavy dumbbell in the other and hinge over with a flat back, feet wide for stability. Let the dumbbell hang fully for a stretch, then row it explosively up to your hip with the elbow close to the body. A little body English is allowed here; it's a high-rep, heavy row for the back and the grip, not a strict isolation lift. Lower under control to full stretch each rep; use straps only when the grip fails before the back.
How does Flawless rank Kroc Row?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.