Barbell Seal Row

oec:barbell-seal-row

A chest-supported horizontal barbell row performed lying face-down on an elevated bench to isolate the upper back without lower-back strain.

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Also called: Seal Row, Bench Pull, Prone Barbell Row, Lying Barbell Row, Rowing, Lying on Bench

How to do it

Set up a dedicated seal row bench or elevate a flat bench securely on stable blocks or pins within a rack.
Place a loaded barbell underneath the bench directly beneath your chest.
Lie face down on the bench with your forehead or chin near the edge and your torso fully supported.
Reach down and grasp the barbell with a pronated grip, slightly wider than shoulder width.

Engage your upper back and take the slack out of the bar, keeping your neck in a neutral alignment.
Pull the bar vertically upward by driving your elbows toward the ceiling and retracting your shoulder blades.
Continue pulling until the barbell lightly touches the underside of the bench.
Pause momentarily at the top to maximally contract your back muscles.
Lower the barbell under control back to a full dead hang with elbows extended.

Inhale before initiating the pull, hold your breath during the initial effort, and exhale as you lower the barbell back to the starting hang.

Lifting the chest or hyperextending the lower back off the bench to gain momentum.: Keep your sternum pressed firmly into the bench throughout the entire repetition.
Cutting the range of motion short at the top or bottom.: Ensure the bar reaches the underside of the bench and return to a full hang with extended arms on every rep.

Ensure the bench elevation is completely stable and cannot tip or slide when loaded.

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