How to do the Dumbbell Seal Row
Lie face down on a raised flat bench with a dumbbell in each hand hanging under your shoulders.
Keep your arms straight and your chest on the bench.
Row the dumbbells toward your ribs, driving your elbows back and squeezing your shoulder blades.
Lower slowly until your arms are straight again.
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 4 kg (10 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 Dumbbell Seal Row doesn’t suit your gym or your joints.
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