Seal Row: Muscles Worked & Technique

seal row exercise technique

Muscles Worked in Seal Rows

Muscles worked in seal row

Primary muscles worked:

Secondary muscles worked:

How to Do Seal Rows

  • Lie on your stomach on a bench, with a barbell placed on the floor below you.
  • Grip the bar with an overhand grip, slightly wider than shoulder-width.
  • Inhale and pull the bar towards you.
  • Pull the bar as high as you can, so that it touches the underside of the bench if possible.
  • With control, lower the bar back to the starting position.


The seal row is a variation of the barbell row, where you isolate the work to the rowing muscles in the arms and the back. This is done by lying on a bench and thus off-loading the legs and the core. By isolating the work in this way, it can be easier to focus on and exhaust the trained muscles.

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Text and graphics from the StrengthLog app.