All Exercises
Horizontal Pull · Compound
Seal Row
Targets Lats, Upper Back with an optimal working range of 8–12 reps.
Primary Muscles
Lats, Upper Back
Secondary: Biceps
Typical Rep Range
8–12 reps
Back Dominant
Equipment Tier
Barbell & Rack
Barbell, Bench
Movement Profile
Intermediate · Bilateral
Plane: Sagittal
Coaching Cues & Execution
Focus on these technical checkpoints on every working set of Seal Row:
- 1 Lie face down on elevated flat bench
- 2 Pull barbell upward until it lightly taps underside of bench
- 3 Control eccentric descent without swinging
Common Mistakes to Avoid
Watch for these form breakdowns as fatigue accumulates across sets:
- ✕ Bouncing bar against bench
- ✕ Jerking head up to initiate pull
Substitutions & Variations
Similar Exercises to Seal Row
Horizontal Pull Barbell & Rack
Barbell Row
Lats, Upper Back · 5–12 reps
View form cues
Horizontal Pull Barbell & Rack
Inverted Row
Lats, Upper Back · 8–15 reps
View form cues
Horizontal Pull Barbell & Rack
T-Bar Row
Lats, Upper Back · 6–12 reps
View form cues
Horizontal Pull Dumbbells & Bands
Chest-Supported Row
Upper Back, Lats · 8–15 reps
View form cues
Horizontal Pull Dumbbells & Bands
Dumbbell Row
Lats, Upper Back · 8–15 reps
View form cues
Horizontal Pull Full Gym Access
Seated Cable Row
Lats, Upper Back · 8–15 reps
View form cues