Back
Barbell Seal Row
Lie face down on elevated bench with barbell underneath. Grip bar slightly wider than shoulder-width.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Back
- Injury risk
- Low
Primary muscles
- Latissimus Dorsi
- Rhomboids
- Trapezius
Secondary muscles
- Posterior Deltoids
- Biceps Brachii
- Forearm Flexors
Target muscles
- back
How to perform
- 1
Lie face down on elevated bench with barbell underneath.
- 2
Grip bar slightly wider than shoulder-width.
- 3
Pull bar toward lower chest while squeezing shoulder blades.
- 4
Pause briefly at the top.
- 5
Lower bar under control until arms fully extended.
Safety & form
Train smart. Read these notes before adding heavy load.
