What Is A Seal Row?

What Is A Seal Row

If you're looking for a killer back exercise that will make your lats pop, and your upper back thicken, you need to try the seal row.

The seal row is not a new exercise. It has been used by powerlifters and bodybuilders for decades, but it's not very common in most gyms. That's because it requires a special setup: a bench that is high enough to allow you to extend your arms fully without touching the floor and a barbell placed right under the bench.

If you don't have a seal row bench, you can improvise by stacking some plates under a flat bench or using a seal row pad. The seal row works mainly your lats, upper back, and rear delts, which are responsible for pulling your shoulder blades together and stabilizing your shoulders. It also hits your biceps, forearms, and rotator cuffs as secondary muscles.

The seal row is great for building mass and strength in your upper back and improving your posture and shoulder health.

  1. Lie on your stomach on the bench, with your head and chest on the bench. Engage your glutes and quads to keep your lower body stable.
  2. Grab the barbell with an overhand grip, slightly wider than shoulder-width. Your arms should be fully extended and perpendicular to the floor.
  3. Inhale and pull the barbell towards your chest, keeping your elbows flared out. Squeeze your shoulder blades together at the top of the movement.
  4. Exhale and lower the barbell back to the starting position, under control. Don't let it touch the floor or bounce off it.
  5. Repeat for the desired number of reps.

  • Use a moderate weight that allows you to perform each rep with good form and a full range of motion. Don't go too heavy or too light.
  • Keep your head and chest on the bench throughout the movement. Don't lift them up or look forward, as this can strain your neck and spine.
  • Pause briefly at the top of each rep, with the barbell touching or close to the underside of the bench. This will increase the time under tension and muscle activation of your upper back.
  • Don't jerk or swing the barbell up or down. Use a smooth and controlled tempo, focusing on contracting your back muscles.

The seal row is an awesome exercise that you should definitely include in your back workout routine. It will help you build a bigger, stronger, healthier upper back that will make you look good and perform better in any sport or activity. Until next time, stay strong and keep lifting!