Kroc Row (Dumbbell)

A one-arm rowing exercise using a dumbbell performed with high reps to build back muscle and strength with minimal equipment.

Instructions

1. Place your right knee on a flat bench with your right hand on the bench for support, creating a stable base.
2. Place your left foot on the floor for stability and balance.
3. Hold a dumbbell in your left hand with your arm extended downward and a neutral grip.
4. Row the dumbbell upward by retracting your shoulder blade and flexing your elbow, bringing it toward your ribcage.
5. Pull the dumbbell until your elbow passes your torso and you achieve a full contraction in your back.
6. Lower the dumbbell back down in a controlled manner to the starting position.
7. Complete all repetitions on one side, then switch positions and repeat with the opposite arm.

Tips

• This exercise can be performed with heavier weight and higher reps compared to bilateral rowing.
• Allow some body rotation to occur, which is acceptable in this variation.
• Maintain a neutral spine throughout the movement to avoid lower back strain.
• Perform high rep ranges (8-20 reps) for optimal results with this exercise.
• Breathe in as you lower the dumbbell and exhale as you row it upward.