Barbell Seal Row: How To, Form & Muscles Worked

Name: Barbell Seal Row — exercise demonstration
Uploaded: 2026-09-06T00:00:00+00:00
Description: Lie face-down on a bench and pull a barbell toward your torso in a horizontal rowing motion, emphasizing the latissimus dorsi and mid-back muscles.

Lie face-down on a bench and pull a barbell toward your torso in a horizontal rowing motion, emphasizing the latissimus dorsi and mid-back muscles.

How to do the Barbell Seal Row#

Place a flat bench so your chest lies supported and set your feet on the floor; grasp the barbell with a shoulder-width overhand grip.
Begin with your arms fully extended so the bar hangs beneath the bench.
Drive your elbows upward and rearward, pulling the bar to your lower sternum or ribs while pinching your shoulder blades together.
Lower the bar slowly until your arms are straight, maintaining chest contact with the bench and no torso rocking.

Muscles worked#

Primary: Upper back (Rhomboids & Middle Trapezius), Lats (Latissimus Dorsi)
Secondary: Biceps (Biceps Brachii), Rear delts (Posterior Deltoid), Traps (Trapezius), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis))

Common mistakes#

Using momentum by swinging the torso.
Letting the elbows flare excessively to the sides.
Lifting the chest off the bench during the pull.
Pulling mainly with the arms instead of engaging the mid-back.

Frequently asked questions#

What muscles does the Barbell Seal Row work?

The Barbell Seal Row primarily works the upper back, lats. The biceps, rear delts, traps, forearms assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the biceps, rear delts, traps, forearms, lighten the load and slow the lowering phase.

What equipment do I need for the Barbell Seal Row?

The Barbell Seal Row needs the following: Barbell, Bench. Nothing beyond that is required to run the movement as described above.

Is the Barbell Seal Row suitable for beginners?

Not as one of your first exercises. The Barbell Seal Row is rated intermediate, so it suits lifters who already have a few months of consistent training behind them. Build the pattern on an easier variation first, then come back to it.

What are good alternatives to the Barbell Seal Row?

One Arm Dumbbell Row, Barbell Bent Over Row, Underhand Barbell Row all train the same primary muscles as the Barbell Seal Row. Pick whichever one matches the equipment in front of you.

How to do the Barbell Seal Row#

Muscles worked#

Common mistakes#

Plan your sets

Frequently asked questions#

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