Seal Row (Barbell): how to do it and muscles worked
The seal row (barbell) mainly works your back and lats, with help from your biceps. You need a barbell.
Muscles worked
How to do the seal row (barbell)
- 1
Lie face down on a high bench so the barbell hangs below you with arms straight. Grip the bar just wider than shoulders and keep your chest on the bench.
- 2
Row the bar up toward the underside of the bench, squeezing your shoulder blades together. Lower until your arms are fully straight.
- 3
Breathe out as you row and in as you lower, over about two seconds. Keep your body still on the bench.
Form tip: Do not use momentum or lift your chest off the pad; make sure the bench is high enough for the plates to clear the floor.
Common questions
- Which muscles does the seal row (barbell) work?
- The seal row (barbell) mainly works your back and lats. It also involves your biceps.
- What equipment do I need for the seal row (barbell)?
- You need a barbell.
- How many sets and reps should I do?
- A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
- How do I track the seal row (barbell) in SweatByte?
- Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.
More back exercises
General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.