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How to Do Seal Row — Form, Muscles & Tips

Learn how to do the Seal Row: step-by-step form, muscles worked, barbell setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Set up a barbell on a bench elevated on blocks or safeties so it hangs below.
  2. Lie face-down on the bench with your chest at the edge, arms hanging below gripping the barbell.
  3. Use an overhand grip slightly wider than shoulder-width.
  4. Row the barbell up toward your chest, driving your elbows back.
  5. Squeeze your shoulder blades together at the top.
  6. Lower the barbell back to full arm extension.
  7. Repeat for the desired number of repetitions.