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horizontal pull
Seal Row
Search GoogleSeal Row is a intermediate horizontal pull exercise using barbell and high bench. It primarily trains back and lats. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- back, lats
- Secondary
- biceps, rear delts
- Equipment
- barbell, high bench
- Mechanic
- compound
Setup
- — Prepare the high bench and clear the movement area.
- — Set your stance, grip, and starting position before beginning seal row.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Lie prone and row the bar without using hip momentum.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the horizontal pull.
- — Lie prone and row the bar without using hip momentum.
- — Keep pressure and tempo even from side to side.
Safety & common mistakes
Progressions
- — Loaded or slower-tempo seal row
Regressions
- — Supported or reduced-range seal row