Seal Row
The seal row is a horizontal pull exercise that primarily trains the lats, rhomboids and mid traps, with the biceps and rear delts assisting. Equipment: barbell, dumbbells and bench. Suited to intermediate lifters.
- Primary muscles
- Lats, Rhomboids And Mid Traps
- Secondary muscles
- biceps and rear delts
- Muscle group
- back
- Equipment
- barbell, dumbbells and bench
- Movement pattern
- Horizontal Pull
- Difficulty
- Intermediate
- Also searched as
- seal rows, barbell seal row, prone bench row
Complete seal row guides
- Proper formSeal Row: Proper Form, Step by StepStep-by-step, evidence-aware guide to the seal row: setup, execution cues, breathing, tempo, programming guidance, common mistakes and safety notes for lifters.
- Muscles workedSeal Row: Which Muscles It Trains and Practical AlternativesClear overview of which muscles the seal row trains, how to program it, and practical alternatives when equipment or injury changes your choices.
- Sets and repsHow Many Sets and Reps for the Seal Row?Clear, evidence-aware set/rep/frequency ranges for the seal row by goal (strength, hypertrophy, endurance), week-to-week progression, and when to add weight vs reps.
- Common mistakesThe Most Common Seal Row Mistakes (and How to Fix Them)Clear, evidence-aware guide to the 6 most common seal row mistakes, why they happen, what you lose or risk, and one concrete fix for each. Practical, safety-minded coaching.
- At-home alternativesSeal Row Alternatives at Home (Minimal Equipment)Four practical at-home substitutes for the seal row using dumbbells, bands, or bodyweight. What each keeps, what each sacrifices, and when you need a gym.
Related exercises
Train the same muscles or the same movement pattern.
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