How to do the Barbell Seal Row
Lie face down on a raised flat bench with the barbell on the floor directly under your shoulders.
Grip the bar overhand slightly wider than your shoulders, arms straight.
Row the bar up toward the bench, driving your elbows back and squeezing your shoulder blades.
Lower under control until your arms are straight, keeping your chest on the bench.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
Rhomboids, mid traps and rear delts hold your shoulder blades in place. Rows, face pulls and reverse flyes build thickness and healthier shoulders.
Alternatives
Same muscles, similar movement: swap in one of these if the Barbell Seal Row doesn’t suit your gym or your joints.
Train smarter
- How to build traps: shrugs done right, carries and pullsHow to build traps: train the upper, middle and lower trapezius with proper shrugs, carries, rows and Y-raises, plus weekly sets and a simple trap routine.
- 2 day workout plan: build muscle training twice a weekA 2 day workout plan that still builds muscle and strength: two full-body sessions, sets and reps, supersets to save time and what results to expect.
- 30 minute gym workout: templates that build muscleA 30 minute gym workout can build real muscle. Supersets, smart exercise choice and three ready-to-use templates for 30 to 45 minute sessions.
