Seal Row

The seal row is performed lying face-down on a raised bench with a barbell or pair of dumbbells hanging beneath it, which removes any ability to use body momentum or leg drive since the torso is fully supported and pinned in place. Let the weight hang at arm's length, then pull it up into your lower ribs squeezing your shoulder blades together, and lower it back under control. Because momentum is impossible, every rep is generated purely by the back muscles, making this one of the strictest row variations available.

1. Lie face-down on a raised bench with a barbell or dumbbells hanging beneath you
2. Let your arms hang fully extended before starting the pull
3. Pull the weight up into your lower ribs, squeezing your shoulder blades together

• Using a bench too low for the weight to hang freely without touching the floor
• Shrugging the shoulders up toward the ears instead of pulling with the mid-back

• Dumbbell version for a greater range of motion per arm
• Underhand grip for more biceps and lower-lat involvement