Seal Row
Lying face-down on a raised bench, row the bar to the chest with zero body english.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Upper back, Lats
- Equipment
- Barbell
- Movement
- Pull
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the upper back, for when the barbell is taken or you want a change.
Questions
- What muscles does the Seal Row work?
- The Seal Row mainly works the upper back and lats.
- What equipment do you need for the Seal Row?
- A barbell.
- How many sets and reps of the Seal Row?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Seal Row?
- Band Seated Row, Cable Close-Grip Seated Row, Cable Wide-Grip Seated Row and Chest-Supported T-Bar Row work the same main muscle.
Program it for your clients
Coaches add the Seal Row to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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