Barbell Seal Row
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Muscles worked
- High load
- Traps · Mid and Upper back · Rhomboids
- Medium load
- Delts · Rear and Lats
- Low load
- Biceps and Forearms · Flexors
How to do it
Lie face down on a securely elevated flat bench with enough clearance for the bar to hang beneath you. Take a grip wider than shoulder width and row the bar toward your lower chest, drawing the shoulder blades together. Lower until the arms extend without lifting your torso.
Form cues
- Keep your chest on the bench.
- Pull toward the lower chest.
- Bring the shoulder blades together.
Safety
Talk to a professional before this exercise if you have any of the following:
NeckShoulderElbowWristUpper 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.