Movement overview

The Seal Row is a strength training exercise targeting the upper back, specifically the rhomboids, traps, and rear deltoids. It is performed lying face down on a bench with weights, typically dumbbells or a barbell, pulled towards the chest. This exercise helps improve posture and enhances upper body strength.

Step-by-step cues

1. Set up a flat bench elevated on blocks or platforms to allow full range of motion for the weights.
2. Lie face down on the bench with your chest supported and feet planted firmly on the ground.
3. Grip the weights (dumbbells or barbell) with an overhand grip, arms fully extended towards the floor.
4. Engage your core and keep your body stable throughout the movement.
5. Pull the weights towards your chest by retracting your shoulder blades and bending your elbows.
6. Pause briefly at the top of the movement, ensuring maximum contraction in the upper back muscles.
7. Slowly lower the weights back to the starting position with control.
8. Repeat for the desired number of repetitions.

Technical tips

• Ensure the bench is high enough to allow full range of motion without weights touching the ground.
• Focus on squeezing your shoulder blades together at the top of each rep for maximum muscle engagement.
• Keep your neck in a neutral position to avoid strain; do not lift your head during the exercise.
• Maintain a controlled tempo throughout to maximize muscle tension and avoid momentum.
• Start with lighter weights to perfect form before progressing to heavier loads.
• Breathe out as you pull the weights up and inhale as you lower them back down.