Seal Row
- Pro
- Intermediate
- Gym
The seal row loads a barbell while you lie face-down on an elevated bench, arms hanging straight down toward the bar. With your chest fully supported, no swing or leg drive can help the pull, so the work falls entirely on the upper back and lats. Intermediate lifters use it in the gym for weight and reps as a main lift or a finisher.
- Muscles
- Upper back, Lats
- Equipment
- Barbell, Bench
- Logged as
- Weight and reps
How to
- Lie chest-down on an elevated bench with the bar below you.
- Grip the bar with straight arms hanging down.
- Row the bar up to touch the underside of the bench.
- Lower to a full hang without swinging.
Form cues
- Keep your neck relaxed, looking down at the floor.
- Drive your elbows up and back, not out.
- Pause briefly at the top of each pull.
Common mistakes
- Chest lifts off the bench to help the pull. Press your chest down into the bench.
- Bar swings on the way down. Lower the bar under control to a dead hang.
- Elbows flare wide instead of driving back. Keep your elbows close, pulling straight back.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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