General exercise guide
Seal Row
Save
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.
One-time purchase · Checked by Ely · Delivered in 1–3 business days
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?
Want Ely to consider Seal Row for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
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.
Programming examples for Seal Row
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Strength6-8 reps
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle Growth10-12 reps
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
Endurance12-15 reps
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 10-12 reps. Rest 90s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
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
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekWhat are good alternatives to the Seal Row?
Other Variations
- Dumbbell Seal Row
Want a plan you do not have to piece together?
Share your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days
Related Content
Safety Notes
- Set up bench properly.
- Control movement.