Barbell Seal Row
The seal row eliminates all momentum by having you lie face down on an elevated bench and row a barbell from a dead stop. It is one of the strictest back exercises for pure lat and rhomboid development.
How to Perform
Set up a flat bench on blocks or bumper plates so a barbell can hang at full arm extension below.
Lie face down on the bench with your chest at the edge and grab the barbell.
Row the barbell to the underside of the bench, squeezing your shoulder blades together.
Lower the bar until your arms are fully extended and the plates touch the floor — dead stop each rep.
Common Mistakes to Avoid
Setting the bench too low so the bar cannot reach full extension, cutting range of motion.
Lifting the chest off the bench to generate momentum, which defeats the purpose of the seal position.
Using a grip that is too narrow, which limits lat engagement and overloads the biceps.
Muscle Activation
Variations
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