Seal Row
A barbell or dumbbell row performed lying prone on a high flat bench so the weight hangs below. Eliminates body English for a strict upper-back pull.
Primary muscles
- Lats (Latissimus Dorsi)
- Rhomboids
- Traps (Trapezius)
Secondary muscles
- Rear Delts
- Teres Major
- Biceps
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Lie face down on a raised flat bench high enough that your arms hang straight without the weight touching the floor. Grip the barbell overhand, slightly wider than shoulder width.
Keep the chest and hips on the bench.
Row the bar up until it touches the underside of the bench.
Squeeze the shoulder blades briefly.
Lower under control to straight arms.
Breathing: Exhale as you pull, inhale as you lower.
Coaching tips
Stay flat on the bench
Pull the bar to the bench
No kicking
Common mistakes
Arching off the bench
Bench too low so the bar hits the floor
Partial reps
Safety notes
Make sure the raised bench is stable before loading it.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.