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
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
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.
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