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Seal Row
The Seal Row is a strength exercise with a barbell for your back. Share of the load in the Zulta muscle model: lats (upper) 17%, rhomboids 17% and mid traps 17%.
Also known as: prone row
How to do it
- Raise a flat bench on blocks high enough that the loaded bar hangs clear of the floor with straight arms.
- Lie face down on the bench with the chest near the front edge.
- Grip the barbell below overhand, slightly wider than the shoulders.
- Row the bar up until it touches the underside of the bench.
- Lower slowly until the arms are straight.
Tips
- Keep the legs relaxed so only the back can move the bar.
- Pull the elbows back at about 45 degrees from the body.
Common mistakes
- Lifting the chest off the bench.
- Kicking the legs for momentum.
- Not reaching straight arms at the bottom.
Muscles worked by the 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.
Seal Row alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the 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 Seal Row good for beginners?
The Seal Row is rated intermediate. If you are new, learn the Chest Supported Row first and build up from there.
What is a good alternative to the Seal Row?
For example the Chest Supported Row, Dumbbell Seal Row and Spider Row. They train mostly the same muscles, some with different equipment.
How do you make the Seal Row harder?
Add weight or reps, or move on to the Kroc Row and Renegade 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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