Seal Row
How to do it step by step, and the muscles it works.
- Body part
- Back
- Equipment
- Barbell
- Type
- Compound
How to do it
- Raise a flat bench on blocks so that, lying on it, you can just reach a bar on the floor with straight arms.
- Lie face down with your upper chest near the end of the bench, and grab the bar overhand, a bit wider than your shoulders.
- Row the bar up toward the underside of the bench, driving your elbows back and squeezing your shoulder blades.
- Lower the bar under control until your arms are straight again.
- Keep your chest and hips on the bench; if you have to jerk your body to move the bar, go lighter.
Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.
Muscles worked
- Upper backMain
- LatsMain
- Rear deltsHelping
- BicepsHelping
Also known as
Barbell Seal Row · Seal Row (Barbell)