Seal row

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A row lying face down on a raised bench, with the lower back taken out entirely.

What it is

You lie chest-down on a bench raised high enough for the bar to hang, and row. Nothing but the upper back and arms can contribute, which is why it is the strictest row there is.

Muscles worked

Primary: Lats, Upper back. Secondary: Biceps, Rear deltoids.

How to perform it

  1. Set a flat bench on blocks so a loaded bar clears the floor with your arms straight.
  2. Lie face down with your chest on the bench and take the bar underneath.
  3. Row to the bench, driving the elbows back and squeezing the shoulder blades.
  4. Lower to a full stretch without letting the chest lift off the bench.

Common form faults

  • Chest lifting off the bench to help the bar up. Stay pinned. If the chest lifts, the weight is heavier than the back can move strictly.
  • Bouncing the plates off the floor. Raise the bench higher, or use smaller plates, so the full range stays clear.

Programming

8 to 12 reps. The clean choice for back size when the lower back has already had a hard day.

Plan your training

Variations & substitutions

Frequently asked questions

Why is the seal row so much harder?
Because no leg drive, hip swing or torso rise can contribute. Every kilo is moved by the back and arms.
Dumbbells or barbell?
Dumbbells give a longer range and are easier to set up; a barbell allows heavier loading. Both are strict on a seal row bench.