Seal Row

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 4 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 90 seconds of rest.

Execution and technique cues

• Lie face down on the elevated seal row bench and grab the barbell with a slightly wider than shoulder-width grip.
• Pull the barbell upward by driving your elbows toward the ceiling and squeezing your shoulder blades together.
• Make controlled contact between the barbell and the underside of the bench at the top of each rep.
• Lower the barbell under control until your arms are fully extended at the bottom.

Common mistakes

• Craning the neck upward during the lift, which puts unnecessary stress on the cervical spine.
• Using momentum to slam the barbell against the bench instead of using controlled muscle contraction.
• Flaring the elbows out excessively, which shifts the focus away from the back muscles to the shoulders.

Frequently asked questions

What makes the seal row different from a traditional bent-over row?

The seal row eliminates lower back strain and prevents momentum from the legs, isolating the upper back muscles.

How high should the seal row bench be set?

The bench should be high enough so that your weight plates do not touch the floor when your arms are fully extended.

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