The Dumbbell Kroc Row is a heavy, high-rep row variation designed to build massive lats (latissimus dorsi), traps (trapezius), rhomboids (mid-back), rear delts (posterior deltoids), and grip strength. Unlike strict rows, the Kroc Row allows for a slight torso twist and controlled momentum, enabling heavier weights and higher rep ranges—often 15–30 reps per set. To perform, brace yourself against a bench or rack with one hand, grab a heavy dumbbell with the other, and explosively row it toward your torso while keeping your core tight. Lower under control and repeat for volume. This movement builds serious back thickness, grip endurance, and mental toughness.