back intermediateAI Tracked

Seal Row

Lie prone on an elevated bench and row. Zero momentum possible — pure back isolation. Effectively targets the back. Builds functional strength and muscle. Can be progressively overloaded for continued gains.

How to Do Seal Row: Step by Step

  1. Maintain proper form throughout the Seal Row
  2. Control the movement — don't use momentum
  3. Breathe steadily
  4. Keep core engaged

Common Mistakes to Avoid

  • Using too much weight and sacrificing form
  • Rushing through reps without control
  • Not using full range of motion

Seal Row Tips

  • Start with lighter weight to master the form
  • Focus on mind-muscle connection with the {pm}
  • Control both the lifting and lowering phases

Muscles Worked

backbiceps
Equipment dumbbells, bench
Tracking Count reps

Track Your Seal Row With AI

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