Seal Row
BarbellStrength
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The Seal Row is a bodyweight strength exercise performed lying prone on the floor or a bench, where you row an imaginary barbell by squeezing your shoulder blades together and pulling your elbows back, mimicking a supported row without equipment. Its primary purpose is to build upper back thickness and shoulder stability by isolating the lats, rhomboids, rear delts, and traps while minimizing lower back strain. It's ideal for athletes, powerlifters, or anyone rehabbing shoulder issues seeking scapular retraction strength without added weight.
How to Perform Seal Row
- 1Lie face down on the floor with your body in a straight line from head to heels, arms extended forward on the ground, palms facing each other.
- 2Lift your chest, shoulders, and legs slightly off the floor by engaging your back muscles, keeping your gaze down to maintain a neutral neck.
- 3Squeeze your shoulder blades together (retract) as if pinching a pencil between them.
- 4Inhale as you slide your arms back along the floor toward your hips, keeping elbows close to your body and thumbs up.
- 5Exhale as you extend your arms forward to the starting position, maintaining tension in your back.
- 6Repeat for desired reps, then lower your body to the floor to rest.
- 7Key form tips: Keep your glutes and core braced to avoid arching your lower back; move slowly to control the motion (2-3 seconds each way). Common mistakes: Shrugging shoulders toward ears or using momentum instead of back muscles.
