Seal Row (Dumbbell)

A prone-incline rowing variation using dumbbells that emphasizes the back muscles while minimizing leg drive and core compensation. Row the dumbbells toward your hips while lying on an incline.

Instructions

1. Set an adjustable bench to approximately 30-45 degrees and lie prone (face down) on the incline with your chest supported.
2. Hold a dumbbell in each hand with arms extended, hanging below your shoulders.
3. Keep your chest pressed against the bench and maintain a stable torso position throughout the movement.
4. Exhale and pull the dumbbells toward your hips, driving your elbows back and squeezing your back muscles.
5. Pause briefly at the top, focusing on the contraction in your lats and middle back.
6. Inhale and lower the dumbbells back to the starting position with control.
7. Repeat for the prescribed number of repetitions.

Tips

• Maintain contact with the bench; avoid using momentum or leg drive.
• Drive your elbows back rather than focusing on pulling with your hands.
• Keep your shoulders packed down and back throughout the movement.
• This variation is excellent for isolating the back muscles without excessive core demand.
• Use a controlled pace to maximize muscle activation and prevent injury.
• Adjust the bench angle based on your mobility and comfort; a steeper incline increases difficulty.