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Dumbbell Seal Row
The Dumbbell Seal Row is a strength exercise with dumbbells for your back. Share of the load in the Zulta muscle model: lats (upper) 17%, rhomboids 17% and mid traps 17%.
How to do it
- Raise a flat bench on blocks or use a seal row bench high enough for straight arms.
- Lie face down on the bench with a dumbbell in each hand, arms hanging.
- Keep the legs straight and the chin just off the bench edge.
- Row both dumbbells up beside the ribs.
- Lower slowly until the arms are straight and the shoulder blades spread.
Tips
- Keep the hips and chest pinned to the bench.
- Pause at the top so the upper back finishes each rep.
Common mistakes
- Kicking the legs to help the weight up.
- Lifting the head to look forward.
- Letting the dumbbells touch the floor between reps.
Muscles worked by the Dumbbell Seal Row
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
The pad takes the lower back out. Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.
Dumbbell Seal Row alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Dumbbell Seal Row work?
Mainly the lats (upper), rhomboids and mid traps. The rear delts, lats (lower), biceps (long head), biceps (short head) and brachialis assist.
Is the Dumbbell Seal Row good for beginners?
Yes. The Dumbbell Seal Row is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Dumbbell Seal Row?
For example the Chest Supported Row, Seal Row and Lying T-Bar Row Machine. They train mostly the same muscles, some with different equipment.
How do you make the Dumbbell Seal Row harder?
Add weight or reps, or move on to the Seal Row and Chest Supported T-Bar Row.
Sources
- Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
- Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)
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