# Seal Row

URL: https://heatsy.app/ex/seal-row

Also known as: Prone Row on Bench, Bench Seal Row, Barbell Seal Row, Prone Barbell Row

Body region: Back, Arms

## Muscles

- Main: Trapezius, Latissimus Dorsi, Rhomboids
- Helps: Deltoid, Teres Major, Biceps, Brachialis, Brachioradialis
- Holds: Erector Spinae

## Equipment

- Barbell
- Flat Bench

## Technique

1. 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.
2. Grip the bar a little wider than shoulder width with an overhand grip.
3. Row the bar to the underside of the bench or your lower chest, squeezing the shoulder blades.
4. 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.

## Alternatives

- [Dumbbell Seal Row](https://heatsy.app/ex/dumbbell-seal-row)
- [Chest-Supported Dumbbell Row](https://heatsy.app/ex/chest-supported-dumbbell-row)