Seal Row
Muscles worked: Back (assisted by rear delts, biceps).
How to do it
- Set a bench on blocks so a loaded bar fits underneath it.
- Lie chest-down on the bench and take the bar with your arms hanging.
- Your chest stays flat on the bench for the whole set - zero body english.
- Row the bar up to the underside of the bench.
- Lower to a full stretch. With no way to cheat, this is a pure pull.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Chest flat on a raised bench, zero body english
- Pure pull - row to the bench underside
Logging it
IronPack suggests working in the 8 to 12 rep range, progressing in 2.5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Deadlift - back, glutes
- Pull-Up - back
- Chin-Up - back, biceps
- Lat Pulldown - back
Track the seal row properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.