High-rep, heavy single-arm dumbbell row popularized by powerlifter Janae 'Kroc' Marie Kroc-Duffy. Uses a slightly looser form than a standard single-arm row, permitting some body English and hip drive to move very heavy weight for high reps (12-20+), building grip, traps, and lat mass simultaneously.
Demo: Elite FTS
Sets
3
Reps
12-20+
Rest
2 min
Contraindications
Requires solid baseline row technique first; not appropriate for lifters with acute low back issues.Setup
Same base position as a single-arm dumbbell row, but choose a significantly heavier dumbbell than typical strict-row weight.
Execution
- 1Brace the core and set a stable base, similar to a single-arm row
- 2Allow controlled hip drive/body English to help initiate the heaviest reps
- 3Row explosively, driving the elbow back and slightly up
- 4Lower with control, resetting position between reps as needed
Key cues
- Grip is often the limiter here — use straps if needed for max loading
- Some body English is expected and intentional, unlike a strict row
- Push for high reps (12-20+) once the weight is heavy
- Keep breathing rhythmic — this is a grinding, high-effort set
Common faults
- Losing all positional control and turning it into an uncontrolled heave
- Rounding the low back excessively under the heavier load
- Neglecting grip training, leaving major strength on the table
- Attempting this as a first row variation before building strict-row technique
Tweaks
- Use lifting straps to remove grip as the limiting factor
- Pair with strict single-arm rows in the same session for contrast
- Build up load progressively week to week, tracking rep PRs
Regressions
Muscles
Primary: Latissimus Dorsi, Trapezius, Forearms
Secondary: Rhomboids, Biceps Brachii, Erector Spinae
Notes
Named after powerlifter Janae Kroc; intentionally looser technique than a strict single-arm row, prioritizing overload and grip demand over strict isolation.
Sources
Attribution: Janae 'Kroc' Marie Kroc-Duffy