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All back exercisesBack · Gym

Seal Row

Prone row on a flat bench eliminates all cheating and forces strict form.

IntermediateFlat bench + dumbbells3 × 8–12
Seal Row demonstration thumbnail — Seal Rows for Size & Strength
Mid-backFlat bench + dumbbells

Seal Row

Demo · Ben Pollack

Verified Seal Row demonstration by Ben Pollack. Click to play.

How to do the Seal Row

  1. 1Lie face down on bench
  2. 2Arms hang straight down
  3. 3Row to hips

Benefits of the Seal Row

  • Builds strength and size in the mid-back through a full, controlled range of motion
  • Also trains lats as supporting movers
  • Trains each side independently, which can help identify and address side-to-side strength differences
  • A solid mid-level progression once the basic pattern is clean

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services