General exercise guide
Seal Row
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Primary
Back
Secondary
Biceps, Rear deltoids
Equipment
Barbell
Difficulty
Intermediate
Type
Pull
See how Seal Row could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Seal rows are the strictest rowing variation—lying prone on an elevated bench eliminates all body English and lower back involvement. The barbell hangs below you, and you row it straight up. Pure pulling with nowhere to cheat.
When to use it
Use for strict back work for optimal results.
Who it's for
Intermediate lifters looking to progress their training.
Coaching Note
The bench must be high enough that the barbell does not touch the floor at the bottom. Set up on blocks or squat boxes. Drive your elbows toward the ceiling and squeeze your shoulder blades together at the top of every rep.
What muscles does the Seal Row work?
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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.
When to Use the Seal Row
Use seal rows when you want strict back development without lower back fatigue. They work well as a main rowing movement when your erectors are fried from deadlifts. Popular in powerlifting programs for this reason.
Mistakes to watch for on the Seal Row
Bench too low - this is a common issue that reduces exercise effectiveness.
On an upper-body pulling movement like the Seal Row, this mistake can shift work away from your Latissimus dorsi. Keep your torso stable and guide the load through the intended pulling path.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Seal Row makes the movement harder to control and can shift work away from your Latissimus dorsi. Use a load you can move smoothly through the intended range.
Not squeezing at top.
On an upper-body pulling movement like the Seal Row, this mistake can shift work away from your Latissimus dorsi. Keep your torso stable and guide the load through the intended pulling path.
Who should do the Seal Row?
Intermediate lifters looking to progress their training.
How to Program the Seal Row
Strength6-8 reps
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.
Muscle Growth10-12 reps
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.
Endurance12-15 reps
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.
Where Seal Row fits in your workout
This is one example of how Seal Row could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
- Lat Pulldown4 × 8
- Row Variation3 × 10
- Seal Row3 × 12
- Face Pull3 × 15
Use this exercise in Gym Mode
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Other Variations
- Dumbbell Seal Row
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Safety Notes
- Set up bench properly.
- Control movement.