Seal Row: How-to, Tips & More
The Seal Row is a intermediate compound exercise for your mid back. You do it with barbell and bench. It is a good fit when your goal is muscle growth.
Besides the mid back, it also works your lats and biceps, so it fits well in a session that trains those muscles together.
Muscles worked
Mid back
Primary
Lats
Secondary
Biceps
Secondary
How to do the Seal Row
- Lie face down on a raised flat bench with the bar on the floor beneath you.
- Grip the bar with an overhand grip, shoulder width.
- Row the bar up until it touches the bench.
- Lower until your arms are straight.
Seal Row tips
- Your chest stays on the bench. No cheating with your legs.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Barbell, Bench
Type
Compound
Seal Row alternatives
Chest Supported Dumbbell Row
Mid back
Close Grip Cable Row
Mid back
Dumbbell Bent Over Row
Mid back
Machine Row
Mid back
More mid back exercises
Band Pull Apart
Resistance band
Barbell Row
Barbell
Bent Knee Suspension Row
Suspension trainer
Chest Supported T-Bar Row
Chest supported t bar row machine
Elbow Lift
Chair
High Row Machine
High row machine
Frequently asked questions
What muscles does the Seal Row work?
The Seal Row mainly works your mid back, with help from your lats and biceps.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Seal Row good for beginners?
Yes. The Seal Row is considered intermediate and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Seal Row?
You need barbell and bench.
Add Seal Row to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon