Seal Rows

Seal Rows are a back exercise and primarily target the upper back muscles, including the rhomboids and middle trapezius. To a lesser degree, they also work the biceps and rear deltoids.

Equipment

Barbell

Exercise Rating

How good of an exercise is this with regards to hypertrophy?

Stretch
Overloading
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Introduction

Seal Rows are a highly effective upper body exercise that specifically targets the muscles of the back, including the latissimus dorsi, rhomboids, and trapezius, while also engaging the biceps and forearms. Performed by lying face down on a bench with weights in hand, this movement eliminates the involvement of the lower back and legs, allowing for a more isolated and focused contraction of the upper back muscles. This makes Seal Rows an excellent choice for those looking to enhance their back development and improve their posture, all while minimizing the risk of lower back strain. Whether you're a seasoned lifter or a beginner, incorporating Seal Rows into your routine can help you achieve a well-rounded and strong upper body.

Execution

How to Execute Seal Rows

Setup

  1. Position a flat bench on a sturdy platform or use a dedicated seal row bench. The bench should be high enough to allow your arms to hang freely without touching the ground.
  2. Place a barbell or dumbbells underneath the bench, ensuring they are within easy reach.
  3. Lie face down on the bench with your chest and stomach supported. Your head should be off the end of the bench, allowing you to breathe comfortably.
  4. Grasp the barbell or dumbbells with a pronated (overhand) grip, hands slightly wider than shoulder-width apart.
  5. Let your arms hang straight down, fully extended, with your shoulders relaxed.

Execution

  1. Engage your core and keep your body stable on the bench.
  2. Initiate the movement by retracting your shoulder blades (scapular retraction).
  3. Pull the barbell or dumbbells towards your chest, keeping your elbows close to your body. Focus on squeezing your shoulder blades together at the top of the movement.
  4. Pause briefly at the top of the movement, ensuring a full contraction of the back muscles.
  5. Slowly lower the weight back to the starting position, fully extending your arms while maintaining control.

Finishing

  1. Complete the desired number of repetitions.
  2. Carefully place the barbell or dumbbells back on the ground.
  3. Disengage from the bench and stand up slowly to avoid dizziness.

Discover More Back Exercises

There are many other back exercises that you can use in your training

Seated Cable Row Bent-Over Barbell Row Machine Row Chinups Cross Body Pulldown Pulldown Pull-Ups Single-Arm Lat Pulldowns Single-Arm Dumbbell Rows T- Bar Rows Inverted Rows Meadows Rows Pendlay Rows Chest Supported Rows Landmine Rows Cable Rows with V-Bar Wide-Grip Pulldowns Close-Grip Pulldowns Straight-Arm Pulldowns Dumbbell Pullovers Rack Pulls Deadlifts Deficit Deadlifts