Seal Row
Also known as: Prone Row on Bench, Bench Seal Row, Barbell Seal Row, Prone Barbell Row
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Raise a flat bench on boxes, set a barbell on blocks or plates beneath it, and lie face down on the bench with the arms hanging to the bar.
- Grip the bar a little wider than shoulder width with an overhand grip.
- Row the bar to the underside of the bench or your lower chest, squeezing the shoulder blades.
- Lower under control to full arm extension, keeping your chest on the bench.
Cues
- No momentum possible: stay pinned to the bench.
- Row to the bench.
- Squeeze the upper back for a second.
Common mistakes
- Lifting the chest off the bench.
- Setting the bar so low that you cannot fully stretch or so high that you cannot touch the bench.
- Dropping the bar fast.