LiftsmithSeal row
A compound exercise for the upper back and lats, with help from the rear delts, biceps. Equipment: barbell, flat bench and plyo box or step.
Orbit
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WorksUpper backLatsRear deltsBiceps
Drag to turn the figure. The highlighted muscles are the ones doing the work.
How to do it
- Setup: Lie face down on a raised bench, bar underneath.
- Row to the bench
- Don't lift the chest
Muscles worked
Equipment
Alternatives
Exercises that train the same main muscles. See all seal row alternatives.
More upper back exercises
Put the seal row in a plan that adapts
Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.
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