Dumbbell Seal Row

Body region

• Back
• Arms

Muscles

Main

• Trapezius
• Latissimus Dorsi
• Rhomboids

Helps

• Deltoid
• Teres Major
• Biceps
• Brachialis
• Brachioradialis

Holds

• Erector Spinae
• Flexor Digitorum Superficialis

Equipment

• Dumbbells
• Flat Bench

Technique

1. Raise a flat bench on boxes or plates so the dumbbells hang clear of the floor, and lie face down on it with a dumbbell in each hand.
2. Let the arms hang straight down with the chest, stomach and hips pressed on the bench.
3. Row the dumbbells toward your ribs, squeezing the shoulder blades together.
4. Lower slowly until the arms are straight.

Cues

• Keep your chest glued to the bench.
• Row the elbows past the torso.
• No kicking with the legs.

Common mistakes

• Lifting the chest off the bench to cheat.
• Using weights that hit the floor at the bottom.
• Shrugging the shoulders toward the ears.

Alternatives

• Chest-Supported Dumbbell Row
• Seal Row