Seal Row

How to perform it

Step-by-step instructions

1. 01Lie face down on a high seal-row bench with a dumbbell in each hand hanging beneath your shoulders.
2. 02Brace your legs against the bench and let your arms extend fully.
3. 03Row both dumbbells toward your lower ribs by driving your elbows upward.
4. 04Pause without lifting your chest, kicking your legs, or shrugging.
5. 05Lower both dumbbells slowly until your arms are straight.