Seal Row
Primary
Back
Secondary
Biceps, Rear deltoids
Equipment
Barbell
Difficulty
Intermediate
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your back, the Seal Row is a solid intermediate-level pulling movement in the compound category. Use for strict back work for optimal results.
Everything You Need to Know About the Seal Row
The Seal Row is a intermediate difficulty exercise that targets your Latissimus dorsi and Rhomboids. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for strict back work for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters looking to progress their training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Seal Row work?
Primary
Secondary
Stabilizers
Step-by-step: Seal Row
- 1
Set up a bench on blocks or boxes.
- 2
Lie face down on the bench.
- 3
Grip barbell hanging below you.
- 4
Row bar to the bench.
- 5
Squeeze shoulder blades.
- 6
Lower with control for optimal results.
What are the best tips for the Seal Row?
Strict rowing - no cheating.
Full range of motion.
Great for back development.
Removes lower back from equation.
Mistakes to watch for on the Seal Row
Bench too low - this is a common issue that reduces exercise effectiveness.
On pulling movements like the Seal Row, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Seal Row takes work away from your Latissimus dorsi and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Not squeezing at top.
On pulling movements like the Seal Row, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Who should do the Seal Row?
Intermediate lifters looking to progress their training.
How to Program the Seal Row
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 10-12 reps. Rest 90s.
What are good alternatives to the Seal Row?
Other Variations
- Dumbbell Seal Row
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Seal Row — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Set up bench properly.
- Control movement.