Seal Row

Technique

How to perform Seal Row

1. Use a seal row bench or set a flat bench on sturdy risers or stacked bumper plates so a barbell can clear the floor when you pull.
2. Load the barbell and position it directly beneath the bench.
3. Lie face‑down on the bench with your chest and hips supported, legs extended and toes on the ground for balance.
4. Reach down and grasp the bar with a wide pronated grip (palms facing down), letting your arms hang straight.
5. Brace your core and retract your shoulder blades; this is your starting position.
6. Exhale as you row the bar toward your lower chest, driving your elbows up and out about 45 degrees while squeezing your mid‑back.
7. Pause briefly at the top, then inhale as you lower the bar under control until your arms are fully extended without arching your lower spine.
8. Repeat for the prescribed repetitions.

Programming relevance

Muscles involved

Primary targets: Rhomboid Major, Latissimus Dorsi, Posterior Deltoid, Trapezius.