Fitness
Seal Row Exercise
A seal row is a chest-supported horizontal pull performed lying face down on an elevated bench, which removes momentum and keeps the spine neutral while you train the lats and upper back.
A seal row is a chest-supported horizontal pull performed lying face down on an elevated bench, which removes momentum and keeps the spine neutral while you train the lats and upper back. Set the bench height so the bar or dumbbells clear the floor at full stretch without your shoulders rolling forward.
Control the eccentric and pause briefly at the chest to build tissue tolerance. Pair seal rows with face pulls or rear-delt work for balanced shoulder health.
Common questions
-
What muscles does a seal row work?
Seal rows mainly target the lats, rhomboids, and rear delts while the chest support limits lower-back stress.
-
How is a seal row different from a chest-supported row?
Seal rows use a prone position on a high bench with free weights; chest-supported machines use a seated pad and a fixed path.
Related terms
Put Seal Row Exercise into practice
Ohga connects nutrition, fitness, focus, and habits with an AI copilot that learns your patterns. Join the waitlist for early access.