NOW Fitness · Exercise library
Seal Row
- Main muscle
- Upper Back
- Muscle group
- Back
- Equipment
- Barbell
How to do it
- 1Lie face down on a raised bench with a barbell or handles beneath you.
- 2Let your arms hang straight down to start.
- 3Row the weight up toward your chest, driving elbows back.
- 4Squeeze your back hard at the top.
- 5Lower slowly back to a full arm hang.
Coaching cues
- Chest pinned to the bench
- No body english
- Squeeze at the top
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