Seal Row (Barbell)

A rowing movement performed with your chest supported on an inclined bench, eliminating leg drive and isolating the back muscles.

Instructions

1. Set an incline bench to a 30-45 degree angle and lie face-down on the bench with your chest supported.
2. Position your feet on the floor or footrest for stability.
3. Grip a barbell with an overhand grip slightly wider than shoulder width.
4. Let the barbell hang at arm’s length below your chest, maintaining a neutral spine.
5. Pull the barbell upward toward your chest by driving your elbows back and retracting your scapulae.
6. Bring the barbell to your lower chest, squeezing your back muscles at the peak contraction.
7. Slowly lower the barbell back to the starting position in a controlled manner.
8. Repeat for the prescribed number of repetitions.

Tips

• The chest support eliminates momentum and leg drive, increasing back muscle isolation.
• Focus on pulling with your lats and back rather than just your arms.
• Keep your chest against the bench throughout the movement for stability.
• Avoid excessive arching of the spine; maintain a neutral alignment.
• This variation is excellent for those with lower back concerns.
• Use controlled movements to maximize time under tension and muscle engagement.