Seal Row — Barbell Row Variation
Intermediate
The seal row is performed prone on a raised bench with the barbell hanging beneath you. By removing the hip hinge component, every ounce of effort goes directly into pulling with your back muscles. It's one of the purest rowing movements available.
Best for: Pure back isolation without lower back fatigue
How It Differs from Barbell Row
Performed lying face-down on an elevated bench, completely removing lower back and hip involvement. This isolates the upper back and lats purely, eliminating momentum and cheating.
How to Perform
- Set up a flat bench on blocks or a rack so it's high enough for plates to clear the floor.
- Lie face down on the bench with your chest at the edge, arms hanging straight down.
- Grab the barbell with an overhand grip and row it up until it touches the underside of the bench.
- Lower the bar slowly to a dead hang and repeat without using momentum.
Equipment & Muscles
Barbell|LatsRhomboidsBicepsRear Delts
Pros
- + Eliminates lower back stress entirely
- + No momentum or cheating possible
- + Excellent for back hypertrophy
Cons
- - Requires elevated bench setup
- - Limited weight due to position
- - Not as sport-specific as standing rows