How to Do the Seal Row
The seal row has you lie face down on a raised bench and row a barbell hanging beneath you. Because your chest is supported, there is no way to use momentum or your lower back, so your lats and upper back do all the work. It is a good strict back builder for lifters who want to isolate the lats.
Log every set of your Seal Row in Superlift
Muscles worked
Primary
- Lats
Secondary
- Biceps
- Rear Delts
How to do the Seal Row
- 1
Set a flat bench high enough that the barbell clears the floor when your arms hang.
- 2
Lie face down on the bench with the barbell underneath you.
- 3
Grip the bar slightly wider than shoulder-width.
- 4
Row the bar toward your lower chest by driving your elbows back.
- 5
Squeeze your shoulder blades together at the top.
- 6
Lower the bar slowly until your arms are straight.
- 7
Keep your chest in contact with the bench.
Form cues to remember
- Chest stays on the bench
- Drive elbows back, not up
- Squeeze shoulder blades together
- Lower slowly to full stretch
Seal Row video tutorial
Common mistakes
Lifting the chest off the bench
Lower the weight so you can keep your chest glued to the bench.
Shrugging the shoulders
Pull your shoulders down and back as you row.
Short range of motion
Let the bar hang fully, then row to your chest.
Setting the bench too low
Raise the bench so the plates do not touch the floor at the bottom.
Sets and reps
| Muscle growth | 3–4 sets of 8–12 reps, 90 sec rest |
|---|---|
| Strength | 4 sets of 5–8 reps, 2 min rest |
Make sure the bench is stable and high enough that the bar clears the floor; use lighter loads if your neck or shoulders feel strained.
Superlift for iPhone
Track your Seal Row and watch it go up
Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.
Seal Row FAQ
What muscles does the seal row work?
The lats, rhomboids and mid-back do most of the work, with the biceps and rear delts helping. The bench removes your lower back from the exercise.
Seal row vs bent-over row?
A bent-over row lets you use your lower back and hips and you can lift heavier. The seal row is stricter, so it isolates the back muscles better.
What bench height do I need for a seal row?
High enough that the bar hangs freely with your arms straight. If you do not have a tall bench, use blocks or a stack of sturdy boxes under the legs.
