Back · Compound
Seal Row
A barbell row done lying face down on a raised bench, which removes momentum and lower-back involvement to target the upper back.
- MAIN MUSCLE
- Upper back
- ALSO WORKS
- Lats, Rear delts, Biceps
- EQUIPMENT
- Barbell, Bench
- LEVEL
- Intermediate
- REPS
- 6-10
- TEMPO
- 2-1-1
HOW TO DO IT
Set a flat bench on blocks or use a seal row bench so the barbell hangs beneath it at arm's length.
Lie face down with your chest and hips on the bench and grip the bar slightly wider than your shoulders.
Pull the bar up toward the underside of the bench, driving your elbows back and squeezing your shoulder blades together.
Lower the bar slowly until your arms are straight.
COMMON MISTAKES
- Lifting the chest off the bench to finish the rep; keep your chest and hips pressed down and lower the weight if needed.
- Cutting the range short at the bottom; let your arms straighten fully and your shoulder blades spread on every rep.
TIPS
- Keep your legs still and your feet off the floor so they cannot help the pull.
QUESTIONS
Which muscles does Seal Row work?
The main muscle is Upper back. It also works Lats, Rear delts, Biceps.
How many reps should I do?
FORGE suggests 6-10 reps for Seal Row. The app adjusts sets and reps to your goal and level.
What can I do instead of Seal Row?
These train the same muscles: Chest-Supported Dumbbell Row, Pendlay Row.