Dumbbell Seal Row
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Muscles worked
- High load
- Traps · Mid and Upper back · Rhomboids
- Medium load
- Biceps, Delts · Rear, and Upper back · Teres
Primary muscles
How to do it
Lie face-down on a sufficiently elevated flat bench so both dumbbells can hang freely. With palms facing back and elbows out from your sides, row toward your upper ribs. Bring your shoulder blades together without lifting your chest, then lower fully under control.
Form cues
- Keep your chest on the bench.
- Draw your shoulder blades together at the top.
Safety
Talk to a professional before this exercise if you have any of the following:
ShoulderElbowWristUpper back
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.