Seal Row (Dumbbell)

How to do it

1. Lie face down on a high bench with your chest on the pad, so your arms can hang fully straight with the dumbbells clear of the floor.
2. Hold a dumbbell in each hand, palms facing in, and keep your legs and body still on the bench.
3. Pull your shoulder blades back, then drive your elbows toward your hips.
4. Row until the dumbbells come up beside the bench, as high as you can get them.
5. Lower with control until your arms are straight again.

Key cues

• Arms fully straight at the bottom
• Elbows toward your hips
• Squeeze glutes and brace your abs
• Neck tucked, chin in
• Pull as high as you can

Common mistakes

• Stopping the pull short of the top
• Arching your lower back
• Not letting your arms fully straighten at the bottom
• Dropping the dumbbells instead of lowering them with control

Muscles worked

Primary

Lats, traps and rear delts

Secondary

Biceps and forearms

Equipment

Dumbbells and seal row bench.

References

1. StrengthLog: Seal Row
2. BoxRox: Seal Row Bench, Muscles Worked, Benefits and Technique