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Lats · Intermediate

Seal Row

Chest-supported row that removes hip momentum.

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Seal Row demonstration

Exercise overview

Training details

LatsUpper BackShouldersBicepsForearms

Equipment

Dumbbell

Sets × reps

4 × 12

Rest

1 min 30 sec

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.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBarbell Incline Chest Supported RowRelated variationBarbell Chest-Supported Incline High RowRelated variationCambered Bar Lying RowRelated variationSeated Cable RowRelated variationBarbell Lying Row on Rack

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Alternatives

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Comparable substituteCable Chest Supported RowComparable substituteLondon BridgeComparable substituteLat PulldownComparable substituteChest-Supported Dumbbell RowComparable substituteCable One Arm Twisting Seated RowComparable substituteSingle Arm Dumbbell Row

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