Seal Row

Start

Finish

How to do it

Lie face down on a bench raised high enough that the bar clears the floor, let the arms hang fully straight, then row the bar to the bench underside and lower with control.

Muscles worked

Primary: back · Also works: biceps, rear delts

Equipment

Barbell, Full gym

Common mistakes

• Lifting the chest off the bench to help the bar up, which reintroduces the cheating this exercise exists to remove
• Kicking the legs or bracing the feet on the rack uprights to generate drive
• Cutting the bottom short instead of letting the shoulder blades protract into a full stretch

Variations

• Dumbbell seal row with a neutral grip
• Paused seal row with a two-second hold against the bench

Can't do this one? Swap it for

• Chest-Supported Row
• Barbell Bent-Over Row
• Machine Low Row

Related exercises

• Pull-Upback
• Lat Pulldownback
• Barbell Bent-Over Rowback
• Single-Arm Dumbbell Rowback
• Resistance Band Rowback
• Inverted Rowback