pull · intermediate
Seal Row
Also called: bench-supported barbell row, prone bench row
Coaching cues
- lie face down on the elevated bench, arms hanging straight
- pull the bar to the underside of the bench
- squeeze the shoulder blades hard at the top
- lower to a dead stop each rep
Common mistakes
- bouncing the bar out of the dead hang
- lifting the chest and legs off the bench to cheat
- gripping so wide the elbows flare past the shoulders
Easier: Chest-Supported Dumbbell Row