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 Seal Row (Barbell)#
- 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.
