Seal row
What is a seal row?
A barbell row performed face down on a raised flat bench, with the chest supported throughout.
How do you perform a seal row?
Set up
- Use a stable raised bench that leaves room for the bar to hang without touching the floor.
- Lie face down and grasp the bar below you with an overhand grip.
Execution
- Keep your chest on the pad and pull the bar toward the underside of the bench.
- Stop before the shoulders roll forward or the chest lifts off the pad.
- Lower until your arms are straight, keeping the bench and torso still.
Common mistakes
Lifting the chest to finish
Reduce the load so the row comes from your arms and shoulders.
Where it fits in a session
Use as a supported row in a back session, with the bench set before loading the bar.
Reduce the load so the row comes from your arms and shoulders.
Muscles worked
Primary
Secondary
Schematic surface view. Some muscles are partly visible or not shown.
Variations
Related tools
Frequently asked questions
What bench should I use?
Use a stable raised bench that leaves room for the bar to hang without touching the floor. Lie face down and grasp the bar below you with an overhand grip.
Does the bar have to touch the bench?
No. Keep your chest on the pad and pull the bar toward the underside of the bench. Stop before the shoulders roll forward or the chest lifts off the pad.