Many great barbell back exercises build mass and strength in your lats, upper back, and posterior chain. But one variation that often gets pushed aside is the seal row.
If you're looking for a new way to target your back muscles and perform a variety of exercises with your power rack, then you should add a seal row pad attachment to your arsenal.
Like the Hydra Seal Row Pad!
This revolutionary piece of equipment allows you to perform rowing exercises with a neutral grip, targeting your lats, rhomboids, and traps for a strong, muscular back. Not to mention the multitude of other exercises that you can do with it. 😉
There are many options for purchasing dedicated seal row benches and pads, but they tend to be pricey. In this blog post, we'll go over a quick overview of the Bells of Steel Hydra Seal Row Pad and some key exercises you can try to take your training to the next level.
So, let's rock and row! The Hydra Seal Row Pad is a simple but super versatile chest-supported row pad that attaches to any Hydra Power Rack. It acts as the back part of an adjustable bench, giving you space to do a multitude of exercises.
It's designed to be the best of the best. It has a TRUE 3"x3" tubing that fits any power rack upright with 5/8" holes, is made of 11-gauge steel, has a 6" space between the welded pin and rear locking pin hole, and is lined with UHMW on the inside to prevent scratching your rack.
With a weight capacity of 500 pounds, you can trust that this product is able to handle any workout you throw at it. 💪
The Hydra Seal Row Pad is extremely useful to those working in small gyms because it allows you to perform almost any movement in a limited space.
Anyone who wants to execute exercises like seal rows, chest-supported rows, and hip thrusts doesn't have to worry about stability or comfort. We promise you'll love the angle variations. 😉
The padding is supportive and comfortable; you can put your weight on it and easily perform any exercise you require with plenty of head clearance. It measures 16" in length, 12" wide across the top, and has a 2.25" thickness.
If you own one of the original Bells of Steel racks with 2.3″ x 2.3″ (60mm x 60mm) uprights and 5/8″ holes, we also have a compatible Seal Row Pad for you!
Here are five exercises that you can do with the Hydra Seal Row Pad or our 60mm Seal Row Pad:
- Set the pad's height so that the bottom edge is at approximately hip or waist level. Adjust as needed.
- Maintain a straight back as you lean forward, placing your chest on the pad. Bring your shoulder blades together, and row the barbell or dumbbell toward the pad.
- At the peak of the movement, squeeze your back muscles, and then slowly lower your arm back to the starting position.
- Repeat for reps.
- Adjust the height of the pad to a lower angle for a more comfortable position for your arm.
- Lean forward slightly, placing your upper arms on the pad with the edge tucked in near your armpit. Your arm should be fully extended holding the dumbbell in a supinated grip.
- Rest your weight on the pad (don't worry, it can hold you!) and curl the dumbbell toward your shoulder while keeping your upper arm firmly positioned on the pad.
- Squeeze your biceps at the top of the movement, then slowly lower back to the starting position.
- Repeat for the desired number of reps.
- Set the pad's height so that the bottom edge is at approximately hip or waist level. Adjust as needed.
- Lean forward, resting your chest on the pad and facing the ground while keeping your back straight.
- Plant your feet on the ground and squeeze your shoulder blades to lift the weights out in a wide arch, keeping a slight bend in your elbows.
- Pause for a second at the top of the movement, then slowly lower your weight back to the starting position.
- Repeat for reps.
- Adjust the height of the pad to your preferred level, then turn around and rest your upper back on the pad with your feet firmly pressed on the floor.
- Lift your arms above your head, extending but not locking them out. Your elbows should be slightly bent, and your palms and dumbbells should be facing each other in a neutral grip.
- Inhale and lower dumbbells outward in an arc motion until they are in line with the chest.
- Exhale and slowly reverse the movement back to the starting position.
- Repeat for reps.
- Adjust the pad to a lower position near the floor so you can comfortably get under your barbell. With seven different angles to choose from, you can find the one that works best for you.
- Set yourself up to ensure that the middle of your back (just under your shoulder blades) rests on the pad, then straighten your legs and roll the barbell over your feet until it's over your hips. Plant your feet stacked under your knees.
- Drive through your feet to lift your hips and the barbell until your torso and thighs are parallel to the floor.
- Lower the bar in a controlled movement.
- Repeat for reps.
The Hydra Seal Row Pad is a versatile and effective piece of equipment for anyone looking to improve their workouts. You can mount it for storage or off your rack and easily set up exercises that would otherwise be challenging to set up.
We also have a 60mm version for our O.G. customers. *tips hat* 🎩
The convenience this piece of equipment will bring to your home gym is priceless, and it can save you a significant amount of time and frustration. 😁
So, what are you waiting for?
Add the Hydra Seal Row Pad to your power rack and incorporate this awesome piece of equipment into your workouts.
