Here are Kroc Rows explained by the man himself, Matt Kroczaleski. drop shoulder at the bottom to stretch the back muscles at the top, elbows back, shoulders back, think “shoulder blades together” he aims for 20 reps, if he gets more, he ups the weight
Chinese Row – 45 Degree Bent Over Dumbbell Row
Check out the dumbbell version of the Chinese Row. Fantastic upper back exercise. keep you body at a 45 degree angle try not to twist at the waist prime movers should be the traps
DIY Kroc Row Dumbbell
Jim Wendler on how to build your own Kroc Dumbbell. 1. Purchase a section of 1” diameter of cold rolled steel. If you want to approach the 300lbs mark, a 30 inch bar of steel will work. Most people don’t need that and 24 inches would work fine if you want to go around 200lbs. […]