# Seal Row (Barbell)

> A barbell row done lying face down on a raised bench, so your legs and core stay out of it and your lats and upper back do the work.

Page: https://fitnessie.app/exercises/seal-row/
Type: Barbell · Pull
Demo video: https://fitnessie.app/demos/seal-row-barbell/72cd58fb8d60d7b2.mp4

## How to do it

1. Lie face down on a high seal row bench with the barbell on the floor below you and your legs on the bench.
2. Take an overhand grip a little wider than your shoulders, with your arms hanging straight down.
3. Squeeze your glutes, brace your abs and set your neck in line with your spine.
4. Pull your elbows toward your hips and row the bar up until it touches the underside of the bench.
5. Lower the bar with control until your arms are straight again.

## Key cues

- Elbows toward your hips
- Bar up to the bench
- Squeeze glutes, brace abs
- Neck tucked, double chin
- Full stretch at the bottom

## Common mistakes

- A bench too low to fully straighten your arms
- Arching your lower back at the top
- Stopping short of the bench
- Dropping the bar instead of lowering it

## Muscles worked

- Primary: Lats, traps and rear delts
- Secondary: Biceps and forearms

## Equipment

Barbell, weight plates and seal row bench.

## Variations

- [Seal Row (Dumbbell)](https://fitnessie.app/exercises/dumbbell-seal-row/)

## References

- [StrengthLog: Seal Row](https://www.strengthlog.com/seal-row/)
- [BoxRox: Seal Row Bench, Muscles Worked, Benefits and Technique](https://www.boxrox.com/seal-row-bench-where-to-buy-muscles-worked-benefits-and-technique/)