Zirv Fitness
Strength exercise

Seal Row

How to do it

  1. Lie face down on a bench elevated high enough that your arms hang freely.
  2. Grip a barbell or dumbbells hanging below.
  3. Row the weight up toward the bench by driving your elbows back.
  4. Squeeze your shoulder blades together at the top.
  5. Slowly lower the weight back to full extension.
  6. The prone position eliminates momentum and lower back involvement.

Muscles worked

BackMuscles located in the upper and lower back, responsible for pulling movements and maintaining posture. All Back exercises
Latissimus DorsiLarge back muscle responsible for shoulder extension, adduction, and internal rotation. All Latissimus Dorsi exercises
RhomboidsMuscles between the spine and scapula responsible for scapular retraction. All Rhomboids exercises

Related Lats exercises

1 Arm Half Kneeling Lat PulldownBanded Chest-Supported T-Bar RowCable PulloverClose Grip Seated Cable RowMachine High RowMachine Low Row
Type
Strength
Equipment
Barbell or Dumbbells, Elevated Bench
Primary muscles
Back, Latissimus Dorsi, Rhomboids
Measured in
Reps and weight