Seal Row

lats, traps, rhomboidsBarbell, Bench

A prone chest-supported row performed lying face-down on an elevated bench. Maximizes upper-back engagement while completely eliminating momentum and lower-back strain.

How to do it

1Lie face down on a high flat bench and grab the barbell with an overhand grip slightly wider than shoulder-width.

2Lower your shoulders and fully extend your arms toward the floor until you feel a light stretch in your back.

3Initiate the movement by driving your shoulder blades together and pulling the bar toward your lower chest or upper abs.

4At the top, keep your elbows pulled close to your body and squeeze your shoulder blades hard.

5Lower the barbell under control back to the starting position, fully extending your arms.

Common mistakes

Lifting your chest off the bench during the pull, reducing target muscle isolation.

Jerking the barbell off the floor, shifting load from the back onto joints and ligaments.

Flaring your elbows out excessively, placing uncomfortable pressure on the shoulder joints.

Breathing

Exhale as you pull the barbell up; inhale as you smoothly lower it back down.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.