Seal Row

The lower back's best friend — complete chest support eliminates spinal loading, allowing pure back development without fatigue or injury risk

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⚡ Quick Reference

Aspect	Details
Pattern	Horizontal Pull (Fully Supported)
Primary Muscles	Lats, Upper Back
Secondary Muscles	Rhomboids, Rear Delts, Lower Traps
Equipment	Barbell, Elevated Bench, Blocks
Difficulty	⭐-⭐⭐ Beginner to Intermediate
Priority	🟡 Accessory

Movement Summary

Why This Exercise Is Elite

The Seal Row is perhaps the purest back-building exercise that exists. By lying prone on an elevated bench, you completely eliminate lower back involvement, core fatigue, and stabilization demands. This means ONLY your lats, rhomboids, and upper back do the work. The result? You can train your back to absolute failure without spinal fatigue, making it perfect for high-volume hypertrophy work, recovery sessions, or anyone with lower back issues.

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🎯 Setup

Starting Position

1. Bench elevation: Place flat bench on blocks, plates, or boxes (12-18" high)
2. Bench height test: When lying prone, arms should hang straight with barbell clearing the floor
3. Barbell position: Directly under bench, centered
4. Body position: Lie face down (prone) on bench, chest and stomach fully supported
5. Leg position: Legs straight, toes on ground OR feet hanging off end of bench
6. Head position: Neutral or slightly up (not craned up or tucked down)
7. Grip: Overhand grip, hands just outside shoulder-width
8. Starting arm position: Arms hanging straight down, full lat stretch

Equipment Setup

Equipment	Setting	Notes
Bench height	12-18" elevation	Must allow barbell to hang without touching floor
Blocks/Risers	Stable, non-slipping	Safety is critical — bench must not tip
Barbell clearance	2-4" from floor when hanging	Enough clearance for full ROM
Bench width	Standard flat bench	Must support torso comfortably

Setup Cue

"You're a seal lying on a rock, arms hanging down into the water — completely relaxed except for your back muscles"

Bench Elevation Options

Aerobic Steps / Blocks

Setup: Place bench on aerobic step blocks or plyo boxes

Pros:

• Most stable option
• Adjustable height
• Standard gym equipment
• Safest

Cons:

• May not be available
• Takes time to set up

Best for: Primary choice if available

Weight Plates

Setup: Stack weight plates on each end of bench

Pros:

• Available in every gym
• Quick setup
• Adjustable height

Cons:

• Less stable than blocks
• Must ensure plates won't slip
• Can be wobbly

Best for: When blocks unavailable

Safety note: Use at least 3-4 plates per stack for stability

Plyo Boxes

Setup: Bench placed across two plyo boxes

Pros:

• Very stable
• Perfect height often
• Safe

Cons:

• Takes up space
• Two boxes needed
• May not be available

Best for: If available and bench fits securely

Body Position Variations

Position	Legs	Best For
Legs straight, toes on ground	Extended back, toes touching	Standard, most stable
Feet hanging	Legs hanging off end of bench	Shorter benches, relaxation
Knees bent, feet up	Knees bent, feet in air	Complete relaxation, focus

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🔄 Execution

The Movement

⬇️ Starting Position

What's happening: Fully supported, arms hanging, back stretched

1. Chest and stomach pressed against bench
2. Arms hanging straight down, completely relaxed
3. Lats in full stretched position
4. Scapula protracted (spread apart)
5. Breathing: Deep breath, relax everything except back

Feel: Deep stretch in lats, shoulders relaxed, zero lower back tension

Critical: Your ONLY job is pulling — no stabilization, no bracing

🔥 Initiation

What's happening: Scapular retraction begins the pull

1. First movement: "Shoulder blades to spine"
2. Set the back before arms bend
3. Zero body movement — bench supports everything
4. Breathing: Hold breath during pull

Common error here: Arms pull first without scapula engagement

Cue: "Pinch shoulder blades together BEFORE your elbows bend"

⬆️ Pulling Up

What's happening: Pull barbell to lower chest/upper abdomen

1. Drive elbows up toward ceiling
2. Pull bar to touch bench (lower chest height)
3. Keep elbows close to body (not flared wide)
4. Zero momentum — pure muscle contraction
5. Bar path should be straight vertical

Tempo: 1-2 seconds (smooth, controlled)

Feel: Entire back contracting, lats and rhomboids working hard

Perfect form: Body stays glued to bench, only arms move

🔝 Top Position

What's happening: Peak contraction, maximum squeeze

1. Bar touching or 1-2" from bench
2. Shoulder blades fully retracted and squeezed together
3. Elbows pulled back past torso
4. Pause 1-2 seconds, SQUEEZE HARD
5. Body remains completely still on bench

Breathing: Hold or brief controlled exhale

Feel: Intense upper back contraction, lats fully shortened

Visualization: "Trying to crack a walnut between your shoulder blades"

⬇️ Lowering

What's happening: Controlled descent, resisting gravity

1. Lower bar with control — don't drop it
2. Maintain chest contact with bench
3. Return to full arm extension
4. Allow full lat stretch at bottom
5. Breathing: Inhale on descent

Tempo: 2-3 seconds (slow negative builds size)

Feel: Lats resisting and stretching under tension

Critical: The stretch at bottom is half the value — don't rush it

Key Cues

Primary Cues

• "Pull the bar to the bench" — clear target and ROM
• "Shoulder blades together first" — proper initiation sequence
• "Your body is glued to the bench" — eliminates momentum
• "Squeeze like you're crushing a can between your shoulder blades" — peak contraction

Tempo Guide

Goal	Tempo	Example
Strength	1-1-2-0	1s up, 1s pause, 2s down
Hypertrophy	2-2-3-0	2s up, 2s squeeze, 3s down
Time Under Tension	3-2-4-0	3s up, 2s hold, 4s down
Stretch Focus	2-1-4-1	2s up, 1s squeeze, 4s down, 1s stretch

Breathing Pattern

Standard approach:

• Inhale at bottom (stretched position)
• Hold breath during pull
• Brief exhale at top (optional)
• Inhale during lowering phase

Alternative (for higher reps):

• Breathe normally throughout
• Don't hold breath
• Focus on rhythm

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Latissimus Dorsi	Shoulder extension — primary pulling force	█████████░ 92%
Upper Back (Mid Traps)	Scapular retraction — squeezing shoulder blades	█████████░ 90%

Secondary Muscles

Muscle	Action	Activation
Rhomboids	Scapular retraction and downward rotation	█████████░ 88%
Rear Delts	Shoulder horizontal abduction	████████░░ 80%
Lower Traps	Scapular depression and stabilization	████████░░ 78%
Biceps	Elbow flexion — assisting pull	███████░░░ 75%

Stabilizers (Minimal Due to Support)

Muscle	Role	Activation
Rotator Cuff	Shoulder stability during pull	██████░░░░ 60%
Forearms	Grip strength	███████░░░ 70%

What Makes Seal Row Unique

Muscle Activation Benefits

ZERO involvement from:

• Erector spinae (lower back) — fully supported
• Core/abs — no anti-extension needed
• Glutes and hamstrings — no hip hinge to maintain
• Stabilizers minimized — bench does the work

Result:

• 100% of your energy goes to pulling
• Can train back to TRUE failure without spinal fatigue
• Perfect for high-volume hypertrophy training
• Eliminates weak link (core/lower back) from the equation
• Allows focus purely on mind-muscle connection

Comparison to standard bent-over row:

• Bent-over row: ~70% back muscles, ~30% stabilization/core
• Seal row: ~95% back muscles, ~5% stabilization

Activation by Grip

Grip Type	Primary Emphasis	Best For
Overhand (Pronated)	Upper back, rear delts, forearms	Standard, balanced development
Underhand (Supinated)	Lower lats, biceps	Lat width, arm development
Neutral (if using handles)	Balanced lat and upper back	Joint-friendly, comfortable

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Bench too low	Bar hits floor, can't get full ROM	Incomplete lat stretch, reduced effectiveness	Elevate bench higher (12-18")
Lifting torso off bench	Using momentum, body moves	Defeats purpose of exercise, adds lower back	"Glued to bench" cue, reduce weight
Partial range of motion	Not lowering to full arm extension	Missing stretch component and full development	Focus on full ROM before adding weight
No scapular movement	Arms pull without back engagement	Missing upper back development	Retract shoulder blades first
Elbows flaring wide	Arms go out to sides	Less lat activation, more rear delt	"Elbows to ceiling" cue
Bouncing bar off floor	Using momentum from bounce	Not controlling eccentric, reduced effectiveness	Ensure proper clearance, control descent
Rushing the reps	Fast tempo, no pause	Missing time under tension and mind-muscle connection	Slow down, 3-2-3 tempo

Most Common Error

Lifting the torso off the bench to help complete reps — this completely defeats the purpose of the seal row. Your chest and stomach should remain in contact with the bench AT ALL TIMES. If you need to lift off the bench to complete a rep, the weight is too heavy. The entire point is ZERO body involvement.

Self-Check Checklist

• Bench elevated 12-18", barbell clears floor by 2-4"
• Chest and stomach remain on bench entire set
• Shoulder blades retract before arms pull
• Full arm extension at bottom (complete stretch)
• Bar touches or nearly touches bench at top
• 2-3 second controlled lowering on every rep
• Zero momentum or body movement

Setup Mistakes

Setup Issue	Problem	Solution
Bench too low	Bar hits floor mid-rep	Add more elevation
Bench too high	Awkward position, can't reach bar	Lower elevation slightly
Unstable blocks	Bench wobbles or tips	Use stable blocks, secure setup
Bar too far forward/back	Can't maintain contact with bench	Center bar under chest

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🔀 Variations

By Grip

Overhand (Standard)

Grip: Pronated, hands just outside shoulder-width

Emphasis:

• Upper back and mid-traps
• Rear delts
• Forearm development
• More rhomboid activation

Best for: Balanced back development, standard approach

Programming: 3-4 sets x 10-15 reps

Underhand

Grip: Supinated, hands shoulder-width

Emphasis:

• Lower lats and lat width
• Biceps (secondary)
• Different pulling angle
• Reduced forearm demand

Best for: Targeting lats specifically, arm development

Programming: 3-4 sets x 10-12 reps

Note: May feel more natural for some lifters

Neutral (Handles)

Grip: Neutral grip using handles or specialty bar

Emphasis:

• Joint-friendly
• Balanced lat and upper back
• Comfortable for high reps
• Less wrist stress

Best for: Those with wrist or elbow issues, high volume

Programming: 3-5 sets x 12-20 reps

By Tempo

Variation	Tempo	Purpose	Rep Range
Standard	1-1-2-0	Balanced strength and hypertrophy	10-15
Pause Seal Row	2-3-2-0	Peak contraction emphasis, eliminate momentum	8-10
Slow Eccentric	2-1-5-0	Maximum hypertrophy stimulus	6-8
Dead Stop	1-0-2-2	Eliminate stretch reflex, build strength	8-12
Continuous Tension	2-0-2-0	No pause, constant work	12-15

By Grip Width

Width	Hand Position	Effect	Best For
Narrow	Inside shoulder-width	More lat, longer ROM	Lat development
Standard	Just outside shoulders	Balanced	Most lifters
Wide	6-8" outside shoulders	More upper back, rear delt	Upper back thickness

Advanced Variations

Dumbbell Seal Row

Setup: Dumbbells instead of barbell

Benefits:

• Greater ROM at bottom (deeper stretch)
• Independent arm movement
• Addresses imbalances
• More lat stretch

Programming: 3-4 sets x 10-12 reps

Note: Significantly harder to set up, need way to position dumbbells

Dead Stop Pause

Setup: Lower bar to rest on blocks/floor between reps

Benefits:

• Eliminates all momentum
• Builds strength from dead stop
• Perfect for powerlifters training start of deadlift
• Forces true strength

Programming: 4 sets x 6-8 reps

Note: Need precise block height

Stretch-Pause

Setup: 2-3 second pause at bottom stretched position

Benefits:

• Enhanced flexibility
• Greater muscle fiber recruitment
• Improved mind-muscle connection
• Time under tension

Programming: 3 sets x 8-10 reps

Note: Challenging, use lighter weight

Equipment Alternatives

Equipment	Setup	Notes
Barbell	Standard setup	Classic, most common
Dumbbells	Two dumbbells	Greater ROM, setup harder
EZ-Bar	Cambered bar	More wrist-friendly
Trap Bar	Hex bar with handles	Neutral grip, very comfortable
Handles + Barbell	Attach D-handles	Neutral grip option

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	4-5	6-10	2-3 min	Heavy (80-85% capacity)	1-2
Hypertrophy	3-5	10-15	90s-2min	Moderate (70-80% capacity)	2-3
Endurance	3-4	15-20+	60-90s	Light-Moderate (60-70%)	3-4
Pump Work	2-3	20-30	60s	Light (50-60%)	4-5

Workout Placement

Program Type	Placement	Rationale
Back day	Mid to late workout	After heavy rows/deadlifts, before isolation
Pull day	After bilateral rows	Hypertrophy-focused horizontal pull
Recovery session	Primary back exercise	Low lower back stress, perfect for recovery
High-volume day	Any point	Can do lots of volume without fatigue

Weekly Frequency

Training Level	Frequency	Volume Per Session	Total Weekly Sets
Beginner	1-2x/week	3-4 sets	3-6 sets
Intermediate	2x/week	4-5 sets	8-10 sets
Advanced	2-3x/week	4-6 sets	12-15 sets

Sample Workout Integration

Back Day

Example Back Workout:

1. Deadlift: 4x5 (heavy)
2. Barbell Row: 4x8
3. Seal Row: 4x12 (pump work)
4. Lat Pulldown: 3x12
5. Face Pulls: 3x15

Rationale: After heavy spinal loading, seal row allows high-volume back work without more lower back stress

Pull Day

Example Pull Workout:

1. Pull-ups: 4x6-8 (weighted)
2. Romanian Deadlift: 4x10
3. Seal Row: 4x15 (hypertrophy focus)
4. Hammer Curl: 3x12

Rationale: Vertical pull, hip hinge, then horizontal pull with zero fatigue

Recovery/Pump Day

Example Recovery Session:

1. Seal Row: 5x20 (light weight, perfect form)
2. Cable Row: 4x15
3. Lat Pulldown: 4x15
4. Band Pull-Aparts: 3x25

Rationale: All low-stress exercises, focus on blood flow and pump

Progression Scheme

Progressive Overload Strategies

For hypertrophy (most common goal):

1. Add reps: Progress from 10 to 15 before adding weight
2. Add weight: 5-10 lbs when you hit rep target
3. Add sets: Go from 3 to 4 to 5 sets at same weight
4. Add tempo: 3-2-4 tempo for greater time under tension
5. Add pause: 2-3 second hold at top position

The seal row is PERFECT for volume progression because you can add sets without spinal fatigue.

Special Applications

Lower back injury recovery:

• Use seal rows as primary back exercise
• Focus on rebuilding back strength without spinal loading
• 4-5 sets x 12-15 reps, 2-3x per week
• Pair with other supported movements

Hypertrophy specialization:

• Run a mesocycle emphasizing seal rows
• 15-20 sets per week spread across 2-3 sessions
• Vary tempo and grip each session
• Take advantage of zero fatigue to accumulate volume

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Key Difference	Link
Seated Cable Row	Learning horizontal pull	Easier setup, constant tension
Machine Row	Beginner-friendly	Fixed path, very easy to learn
Incline Chest-Supported Row	Less ROM needed	Incline position easier than flat

Progressions (Harder)

Exercise	When Ready	What Makes It Harder	Link
Heavy Seal Row	Perfect form 3x15	Lower reps (6-10), heavy weight
Pause Seal Row	Mastered standard	2-3s pause at top
Dumbbell Seal Row	Want more challenge	Harder to stabilize, deeper stretch

Alternatives (Same Goal, Different Movement)

Other Supported Rows

Alternative	Difference	Benefit
Incline Chest-Supported Row	Angled instead of flat	Different pulling angle, can use dumbbells easily
T-Bar Row (Chest-Supported)	Chest pad, landmine	Fixed path, often easier to load heavy
Machine Row (Chest-Supported)	Machine path	Most stable, easiest to use

Unsupported Horizontal Rows

Alternative	Why Choose This Instead
Barbell Row	Want to build total-body strength, have healthy lower back
Dumbbell Row	Unilateral work, address imbalances
Pendlay Row	Explosive power development

Different Angles

Alternative	Angle	Primary Benefit
Pull-Up	Vertical pull	Back width, different stimulus
Cable Row	Seated horizontal	Constant tension, versatile
Meadows Row	Diagonal landmine	Unique angle, rotational component

When to Choose Seal Row vs Alternatives

Choose Seal Row when:

• Lower back is fatigued from deadlifts/squats
• Recovering from lower back injury (cleared by doctor)
• Want to do high volume back work without fatigue
• Focus is pure hypertrophy
• Want perfect mind-muscle connection
• Need to eliminate all momentum and cheating

Choose alternatives when:

• No bench/blocks available → Cable row, machine row
• Want to train stabilizers → Barbell row, dumbbell row
• Need explosive power → Pendlay row
• Want unilateral work → Dumbbell row, Meadows row
• Building total-body strength → Barbell row

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Repetitive pulling under load	Reduce ROM, don't pull as high, lighter weight
Bicep tendinitis	Repetitive pulling stress	Use overhand grip, reduce volume
Wrist pain	Gripping heavy barbell	Use EZ-bar, handles, or straps
Hip flexor tightness	Lying prone can be uncomfortable	Allow legs to hang, adjust position
Recent abdominal surgery	Pressure on abdomen	Wait until cleared, use incline instead

Stop Immediately If

• Sharp shoulder pain during pull
• Bicep tendon pain (front of shoulder)
• Bench feels unstable or tips
• Wrist pain that doesn't resolve with grip change
• Discomfort lying prone that doesn't subside

Injury Prevention Strategies

Strategy	Implementation	Why It Matters
Secure setup	Test bench stability before loading	Prevents tipping injuries
Proper clearance	Ensure barbell clears floor by 2-4"	Allows full ROM safely
Start light	Begin with empty bar to learn pattern	Builds perfect form habits
Controlled tempo	3-2-3 tempo on first few sets	Prevents momentum injuries
Balanced training	Match with horizontal push volume	Prevents imbalances

Setup Safety

Critical safety checks before EVERY set:

1. Bench stability: Push down on bench, ensure blocks don't slip
2. Barbell position: Centered under chest, not too far forward/back
3. Clearance: Barbell clears floor when arms hang straight
4. Weight secured: Collars on barbell to prevent plates sliding
5. Space around: Clear area so bar won't hit anything

Setup Safety

The seal row setup involves elevation, which creates tipping risk. ALWAYS verify your bench is stable on blocks before lying down with weight. An unstable bench can cause serious injury. If using plates to elevate, stack at least 3-4 plates per side for stable base.

Safe Failure Protocol

If you can't complete a rep:

1. Lower the bar slowly to starting position
2. Carefully slide off bench (don't jump)
3. Reduce weight 10-15% for remaining sets

Never: Try to jerk or momentum your way through a failed rep — you're fully supported, so failing safely is easy.

Long-Term Joint Health

Benefits for joint health:

• Zero spinal compression (unlike bent-over rows)
• No core fatigue limiting back work
• Perfect for high volume without overuse
• Reduces injury risk from fatigue-induced form breakdown

Potential concerns:

• Shoulder overuse if doing too much volume
• Bicep tendon stress on underhand grip
• Solution: Vary grips, manage total weekly volume

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Extension, Horizontal Abduction	Full ROM	🟡 Moderate
Elbow	Flexion/Extension	0-140° flexion	🟢 Low
Scapula	Retraction, Depression	Full scapular mobility	🟡 Moderate
Spine	None (fully supported)	No movement needed	🟢 Zero Stress

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Full extension	Can pull elbows past torso	Shoulder mobility work
Thoracic	Neutral position	Comfortable lying prone	Foam rolling, stretching
Scapula	Full retraction	Can squeeze shoulder blades together	Scapular mobility drills

Joint Friendliness

The seal row is one of the MOST joint-friendly rowing variations because:

Zero stress on:

• Lumbar spine (fully supported)
• SI joint (no hip hinge)
• Hip flexors (no stability demand)
• Core muscles (no anti-extension needed)

Minimal stress on:

• Shoulder (natural pulling path)
• Elbow (simple flexion/extension)
• Wrists (can use straps or handles if needed)

Result: Perfect for those with lower back issues, core weakness, or recovering from injury. Also ideal for high-volume training without accumulating joint stress.

Comparison: Joint Stress Across Row Variations

Row Type	Spine Stress	Core Demand	Hip Demand	Overall Stress
Seal Row	🟢 None	🟢 None	🟢 None	🟢 Lowest
Chest-Supported (Incline)	🟢 Minimal	🟢 Low	🟢 Low	🟢 Very Low
Seated Cable Row	🟡 Low	🟡 Moderate	🟢 None	🟡 Low-Moderate
Dumbbell Row	🟡 Moderate	🟡 Moderate	🟡 Moderate	🟡 Moderate
Barbell Row	🔴 High	🔴 High	🔴 High	🔴 High

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❓ Common Questions

How high should I elevate the bench?

Elevate 12-18 inches, or high enough that when you lie prone with arms hanging straight, the barbell clears the floor by 2-4 inches. If too low, the bar will hit the ground mid-rep. If too high, the position becomes awkward. Test with just the bar before loading weight.

What if my gym doesn't have blocks or a way to elevate a bench?

Options:

1. Use aerobic step platforms if available
2. Stack weight plates (use 3-4 per side for stability)
3. Place bench across two plyo boxes
4. Use an incline bench instead (chest-supported row variation)
5. Do seated cable rows as alternative

Don't improvise with unstable objects — safety first.

Should my legs touch the ground or hang?

Either works. Options:

• Legs straight, toes on ground: Most stable, standard approach
• Legs hanging off end: More relaxed, good if bench is short
• Knees bent, feet in air: Complete relaxation, removes any leg drive

Choose whichever is most comfortable and allows you to focus purely on pulling.

Overhand or underhand grip for seal rows?

Both are excellent:

• Overhand (pronated): More upper back, rear delts, forearms — standard choice
• Underhand (supinated): More lower lats, biceps — great for arm development
• Best approach: Alternate between both or do some sets of each

How is this different from an incline chest-supported row?

Seal row is performed on a FLAT bench elevated horizontally, while incline chest-supported row uses an angled bench. The flat position (seal row) allows a more direct pulling path and often greater ROM. Incline version is slightly easier to set up but has a different pulling angle. Both eliminate lower back involvement.

Can I go really heavy on seal rows?

You CAN load them heavy since you're fully supported, but most people find seal rows work best in moderate to higher rep ranges (10-20 reps). The elimination of stabilization and momentum makes the movement very strict, so "heavy" on seal rows is lighter than what you'd barbell row. Focus on perfect form and deep stretch/contraction rather than max weight.

My chest/ribs hurt from lying on the bench. What should I do?

Common issue. Solutions:

1. Wear a shirt (if training shirtless)
2. Place a towel or thin pad on bench (don't use thick padding)
3. Adjust body position slightly
4. Ensure bench isn't too narrow
5. This often improves as you get used to it

If pain persists, switch to incline chest-supported row or cable row.

Where should I feel this exercise?

Primary feel: Lats (sides of back) and rhomboids/mid-traps (between shoulder blades). At the top of each rep, you should feel an intense squeeze in your entire upper back. At the bottom, a deep stretch in your lats. You should feel ZERO lower back fatigue. If you feel mostly biceps, focus on pulling with elbows not hands.

How many sets of seal rows should I do?

Because seal rows cause zero lower back or core fatigue, you can do HIGH volume:

• Standard: 3-5 sets of 10-15 reps
• Hypertrophy focus: 5-6 sets of 12-20 reps
• Pump work: 3-4 sets of 20-30 reps

You can accumulate 15-20+ weekly sets without problems because there's no systemic fatigue.

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📚 Sources

Biomechanics & Muscle Activation:

• Fenwick, C.M. et al. (2009). EMG Analysis of Rowing Variations — Tier A
• Lehman, G.J. et al. (2004). Comparison of Rowing Exercises — Tier B
• ExRx.net Exercise Database — Tier C

Programming & Application:

• NSCA Essentials of Strength Training — Tier A
• Schoenfeld, B. (2010). The Mechanisms of Muscle Hypertrophy — Tier A
• Renaissance Periodization Hypertrophy Guide — Tier B

Technique:

• Stronger by Science Rowing Guide — Tier B
• EliteFTS Training Articles — Tier C
• Mountain Dog Training Archives (John Meadows) — Tier C

Injury Prevention & Rehabilitation:

• McGill, S. (2015). Low Back Disorders — Tier A
• Sahrmann, S. Movement System Impairment Syndromes — Tier B

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For Mo

When to recommend this exercise:

• User has lower back pain or injury (cleared by doctor)
• User wants pure back hypertrophy without spinal fatigue
• User's lower back is limiting their back development
• User is recovering from back injury and needs supported movements
• User wants high-volume back training
• User has already done heavy deadlifts/squats and needs non-fatiguing back work
• User wants perfect mind-muscle connection on back work

Who should NOT do this exercise:

• Recent abdominal surgery → Wait for clearance
• No equipment to safely elevate bench → Suggest Cable Row or Machine Row
• Severe shoulder injury → Wait for clearance
• Discomfort lying prone that doesn't resolve → Try Incline Chest-Supported Row

Key coaching cues to emphasize:

1. "Your chest and stomach NEVER leave the bench"
2. "Shoulder blades together first, then pull"
3. "Pull the bar to the bench, squeeze hard at top"
4. "Lower slowly — 3 seconds down, feel that stretch"

Common issues to watch for in user feedback:

• "Bench too low, bar hits floor" → Needs more elevation (12-18")
• "Feels awkward" → Check setup: bar centered, proper height, comfortable leg position
• "Not feeling back" → Emphasize scapular retraction first, reduce weight, focus on squeeze
• "Chest/ribs hurt on bench" → Normal at first, can use thin towel, usually adapts
• "Can't get into position" → Might need incline version instead
• "Too easy" → Check that they're using full ROM, 3s eccentric, and not lifting torso off bench

Programming guidance:

• Placement: Mid to late in back workout, after heavy bilateral rowing
• Volume: Can go HIGH — 4-6 sets of 12-20 reps is common
• Frequency: 2-3x per week (doesn't create fatigue, can do often)
• Pairs well with: Deadlifts (do seal rows after), vertical pulls, any back work
• Perfect for: High-volume hypertrophy blocks, recovery sessions, deload weeks

Progression signals:

• Ready for more weight when: 3-5 sets x 15 reps with perfect form, no torso lift
• Add volume when: Can recovery from current volume, want more growth
• Regress if: Can't maintain chest contact with bench, setup feels unstable

Special applications:

• Lower back injury recovery: Primary back exercise during rehab phase
• Hypertrophy block: Can accumulate 15-20 sets per week without fatigue
• Deload week: Perfect — work back without systemic stress
• Post-deadlift: Allows back volume after heavy spinal loading

Setup troubleshooting:

• No blocks available → Stack weight plates (minimum 3-4 per side)
• Bench unstable → Use aerobic steps or plyo boxes instead
• Can't get position comfortable → Try incline chest-supported row instead
• Bar hitting floor → Need more elevation

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Last updated: December 2024