Dumbbell Kroc Row

The one-arm dumbbell row with the free hand braced on a bench and both feet on the floor, a heavy bell and a long range; the shoulder drops low at the bottom of every rep.

How to do it

Setup

Staggered stance beside a bench, the free hand braced on it, torso a little above level, a heavy dumbbell hanging on a long arm.

Steps

Row the bell to the hip, driving the elbow back.
Let the shoulder reach low at the bottom for a full stretch.
Keep the back flat through every rep of the set.

Common mistakes

Heaving with the lower back as the set gets hard: the back stays flat, and the torso lifts a little at most. Short reps at the top: let the bell hang to a long arm. Grip giving out first: chalk or straps, not a shorter range.

Breathing

Exhale on the row, inhale lowering.