The Kroc Row -
Single arm dumb bell row that is performed by using the heaviest weight you can rip up for the most reps (at least 15-25). Form is important but it does not have to be as pretty as a bodybuilding "dumb bell row." Rip it!
Concentrate on full range of motion. Fully extend the shoulder at the bottom to feel the stretch in your lats and middle upper back. Rip it up and back at the top, retracting your scapula back as far as possible while pulling your elbow back - try and squeeze your shoulder blades together. Full stretch and complete contraction. Back in a 15 degree angle, athletic position, free hand propped on a bench or rack, arm dangling... flex the scapula together to rip the weight upward - finishing buy touching the dumbbell head to your pec. rinse and repeat.
Goal Massive upper back, phenomenal grip strength for everything. Great assistance lift to the deadlift.
Krock Row
Single arm dumb bell row that is performed by using the heaviest weight you can rip up for the most reps (at least 15-25). Form is important but it does not have to be as pretty as a bodybuilding "dumb bell row." Rip it!
Concentrate on full range of motion. Fully extend the shoulder at the bottom to feel the stretch in your lats and middle upper back. Rip it up and back at the top, retracting your scapula back as far as possible while pulling your elbow back - try and squeeze your shoulder blades together. Full stretch and complete contraction. Back in a 15 degree angle, athletic position, free hand propped on a bench or rack, arm dangling... flex the scapula together to rip the weight upward - finishing buy touching the dumbbell head to your pec. rinse and repeat.
Goal Massive upper back, phenomenal grip strength for everything. Great assistance lift to the deadlift.
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