Reviewed exercise · intermediate
Barbell Seal Row
A primary horizontal pull movement for back.
- Equipment
- barbell, bench
- Typical range
- 5–15 reps
- Also trains
- biceps, shoulders
Set up
Lie prone on a high stable bench with the bar beneath the shoulders.
Execute
Row the bar toward the underside of the bench.
Lower to straight arms without lifting the chest.
Coaching cues
- Stay heavy on the bench.
- Pull evenly with both arms.
Common mistakes
- Using an unstable improvised bench setup.
- Bouncing the chest to start the row.