BACK · COMPOUND
Seal Row
A chest-supported barbell row that minimizes torso momentum.
Primary musclesUpper back, Lats
Secondary musclesBiceps, Rear delts
EquipmentBarbell, Seal row bench
DifficultyIntermediate · Horizontal Pull
How to perform
- Lie face down on the supported bench with the bar below.
- Pull the bar toward the lower chest.
- Lower slowly until the arms are extended.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the upper back as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
Prefer seeing the movement? These YouTube references open in a new tab so you can watch without leaving Gym Log.
Using this exercise?
Add the exercise name to your notebook. You can then type your sets, reps, weight and notes however you like.
Want to log it manually?
Gym Log is a notebook first. You can simply open your workout and type the exercise, sets, reps, weight and notes yourself.