Seal Row

How to perform it

1. 1Preparation and positioning. Set the bench so the chest is fully supported and the weights clear the floor. Choose a grip and load that permit a fixed trunk position.
2. 2Starting position. Lie against the pad with feet braced, arms extended, and shoulders controlled around the ribcage.
3. 3Concentric phase. Pull the load toward the fixed lower-chest or torso marker by driving the upper arms back. Keep the trunk and pelvis quiet rather than creating momentum.
4. 4End position / lockout. Reach the same torso contact or closest-point marker with wrists neutral and shoulders controlled, without shrugging or forcing the elbows beyond the intended path.
5. 5Eccentric phase. Extend the elbows under control to the same bottom position without dropping or changing the torso angle.
6. 6Breathing and bracing. Brace before the pull and exhale after the hardest portion as appropriate; reset when the load is stable.
7. 7Valid rep. The load reaches the same marker, the torso angle and support contact remain fixed, and the rep contains no hip drive, bounce, or shortened lower range.

Common mistakes

• Using trunk or leg momentum

  Fix: Make the body quiet, lower the difficulty, and initiate the pull through the upper arms.

• Shrugging through the pull

  Fix: Keep the neck long and let the scapulae move under control rather than collapsing toward the ears.

• Cutting the lower range

  Fix: Return to the same controlled straight-arm marker on every rep.

• Jutting the head to reach

  Fix: Keep the head neutral and move the chest/body to the fixed marker.

Safety

• Current shoulder symptoms require an individually tolerated arm path and range; do not force a generic elbow angle or end position through pain.
• If spinal symptoms, radiating pain, numbness, or weakness are present, stop and seek appropriate assessment; do not use bracing cues to train through neurological symptoms.

Progressions & alternatives

• regressionChest-supported Dumbbell Row— Reduce strength, balance, or coordination demand while rehearsing the key pattern before returning to Seal Row.
• progressionHeavier Paused Seal Row— Increase load, range, instability, or skill demand after Seal Row is repeatable through the planned volume with reserve and no technique drift.
• alternativeCable Lat Pulldown— Train a similar primary pattern with a different stability, equipment, or joint-loading profile when Seal Row is impractical or poorly tolerated.