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Back ยท Horizontal pull

Seal Row

A compound horizontal pull exercise for the upper back and lats, done with a barbell and a bench. It also works the rear delts and biceps.

BarbellBench Compound Reps and weight Also called: bench barbell row, prone barbell row

Muscles worked

Primary

Upper back and Lats

Do most of the work.

Secondary

Rear delts and Biceps

Help during each rep.

  • Upper backMid traps, rhomboidsPrimary
  • LatsSides of the backPrimary
  • Rear deltsBack of the shouldersSecondary
  • BicepsFront of the upper armSecondary

How to do it

  1. Set up the bar. Load it evenly on both sides, use collars, and start with a weight you can move with good form.
  2. Chest up, shoulders pulled back before the arms bend.
  3. Pull the elbows back towards the hips.
  4. Let the shoulder blades reach forward at the stretch, then repeat.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Swinging the body. If you rock to move the weight, it is too heavy.
  • Shrugging. Think elbows back and shoulders down, not up toward your ears.
  • Cutting the stretch short. Let your arms go straight between reps.

Barbell busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.