Kroc Row

Lats Tier B for Lats Dumbbell Compound Pull

Try it now

2sets

15-20reps /side

120srest

~6.7kcal/min

LatsB Latissimus Dorsi Teres Major Rhomboids

Secondary muscles help but are not the main target

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inLats

Middle back between the shoulder blades and the lats; the arms only hold on.

Key cue (the coach says it during the set)“Chest up, drive the elbows back, squeeze the shoulder blades.”

Tempo · Pull 1 s · squeeze 1 · lower 2 s

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it in Front of armsCurling the weight. Loosen the grip, use the hands like hooks, and drive the elbows back.
Feel it in Lower backBack rounding or jerking. Keep a flat back, brace, reduce the weight — or use a chest-supported row.
Feel it in Neck / upper trapsShrugging the weight up. Pull toward the hips (not the shoulders) and keep the neck long.
Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Kroc rows use a heavy dumbbell for high reps; a little body English is fine, but keep your back flat.
Train one side at a time and match the reps on both sides.
Keep most of your weight on the front leg; the back foot is for balance.
The staggered stance lets you handle more weight than the knee-on-bench version.
Keep your hips square and your back flat from start to finish.