However, form still matters with Kroc rows, and there are a couple key technique points that must be followed to get the greatest benefit possible.
The first thing you need to concentrate on is getting a full range of motion by fully extending the shoulder at the bottom and really pulling it up and back at the top. This will ensure both a full stretch in the lats and a complete contraction.
At the bottom, really let your shoulder drop and you should feel the stretch in your lats and middle upper back. At the top, try to concentrate on retracting your scapula as far back as possible while pulling your elbow up and back, essentially trying to squeeze your shoulder blades together.
Your shoulders should be kept higher than your hips and your upper back should be at approximately a 15-degree angle to the floor. Think of putting an adjustable incline bench on the lowest setting – that's the angle you're shooting for – which will focus the movement primarily on the upper back.
The dumbbell should be pulled in a straight line from directly below your chest to the lower portion of your rib cage. I make a point to lightly touch the dumbbell to my rib cage at the top of every rep. A little bit of body English is acceptable but don't use momentum to make the movement easier.
Explode the weight up using your upper back muscles, but avoid using a clean-type motion that uses momentum as this will reduce the amount of work your muscles are required to do.
You can perform Kroc rows with one hand and one knee on a flat bench or standing with your non-rowing hand braced on something solid that will allow you to maintain the proper angle of your upper back. You can post your hand on the end of dumbbell rack, a different piece of equipment, or any solid structure that lets you stabilize your body but still allows clearance for the large dumbbell.
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