What is the difference between seal rows and chest-supported rows?

Seal rows are performed on a flat bench lying completely horizontal, while chest-supported rows typically use an incline bench at an angle. The flat position in seal rows provides more complete isolation by eliminating any potential leg or hip involvement.

How high should the bench be for seal rows?

The bench should be high enough that a loaded barbell rests on the floor with at least an inch of clearance when you are lying on top. Most lifters need the bench elevated 24 to 36 inches depending on plate diameter and arm length.

Can I use an overhand or underhand grip for seal rows?

Both grips are effective, with overhand emphasizing the upper back and rear delts more, while underhand increases lat and lower lat involvement. Most lifters use an overhand grip slightly wider than shoulder-width for balanced upper back development.

Seal Row (Barbell)

The seal row is a barbell rowing variation performed lying face-down on an elevated bench, eliminating leg drive and lower back involvement to isolate the upper back. It suits lifters who want to build upper back thickness without fatigue from stabilization or those working around lower back issues.

Muscle group: Back
Primary muscles: upper back
Equipment: Barbell

How to do the Seal Row (Barbell)

Set up a flat bench high enough that a loaded barbell on the floor clears the ground when you lie face-down on top.
Lie face-down on the bench with your chest supported and arms hanging straight down to grip the barbell with hands slightly wider than shoulder-width.
Pull the barbell toward the underside of the bench by driving your elbows back and squeezing your shoulder blades together.
Pause briefly at the top with the bar near the bench, then lower the barbell under control until your arms are fully extended.
Allow your shoulder blades to protract fully at the bottom before initiating the next rep.

Form tips

Keep your chest pressed into the bench throughout the movement to prevent any body English or momentum.
Focus on pulling with your elbows rather than your hands to maximize upper back engagement and minimize bicep dominance.
Allow a full stretch at the bottom by letting your shoulder blades spread apart rather than keeping them pinned back between reps.

Common mistakes

Lifting your chest off the bench to use momentum: this defeats the purpose of the seal row by reintroducing body English and reducing upper back isolation.
Rowing too high toward your neck: this shifts emphasis to the rear delts and traps rather than the mid and upper back musculature.
Using a grip that is too narrow: this limits range of motion and places excessive stress on the biceps instead of the target back muscles.

Sets and reps

For hypertrophy, perform 3 to 4 sets of 8 to 12 reps with moderate weight and controlled tempo. For strength, use 3 to 5 sets of 5 to 8 reps with heavier loads while maintaining strict form.

Track the Seal Row (Barbell) in Gym Track

Log every set in seconds, see your last session's weight and reps as you train, and get a new PR flagged automatically. Free on iPhone and Android.

Get the app

Frequently asked questions

What is the difference between seal rows and chest-supported rows?: Seal rows are performed on a flat bench lying completely horizontal, while chest-supported rows typically use an incline bench at an angle. The flat position in seal rows provides more complete isolation by eliminating any potential leg or hip involvement.
How high should the bench be for seal rows?: The bench should be high enough that a loaded barbell rests on the floor with at least an inch of clearance when you are lying on top. Most lifters need the bench elevated 24 to 36 inches depending on plate diameter and arm length.
Can I use an overhand or underhand grip for seal rows?: Both grips are effective, with overhand emphasizing the upper back and rear delts more, while underhand increases lat and lower lat involvement. Most lifters use an overhand grip slightly wider than shoulder-width for balanced upper back development.

More back exercises

All back exercises →