Seal Row

Chest-supported row on a high bench: it removes hip drive and lower-back load entirely, isolating the mid back (rhomboids, mid traps and lats) with a very high SFR.

• Compound
• Barbell
• Intermediate

How to do it

• Lie face down on a raised bench with the bar hanging from your arms
• Pull by driving the elbows back and squeezing the shoulder blades together
• Hold for 1 s at peak contraction
• Lower under control until the arms are fully extended

Sets, reps and tempo

Ranges: 8–12 reps · 1–2 RIR

Tempo: Drive up explosively, hold 1 s at the top, lower for 2 s under control

Common mistakes

• Lifting the chest off the bench to cheat with the torso
• Shrugging the shoulders towards the ears instead of retracting the shoulder blades

Muscles worked

Primary

• Back
• Lats

Secondary

• Biceps
• Rear delt
• Traps

Alternatives

• Chest-Supported Dumbbell Row
• Machine Row (chest-supported)
• Seated Cable Row