At a glance
- Main muscle
- Back
- Also works
- Rear delts and biceps
- Equipment
- Barbell
- Rep range in Mitta
- 8 to 12 reps
- Skill level
- Intermediate
- How tiring
- Low
- Weight step in Mitta
- 2.5 kg
How to do it
- Flat on a high bench.
- Full stretch at the bottom.
- Bar to your ribs.
Pick a weight you can lift for 8 to 12 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
Barbell row without lower-back loading or cheating; does require a high bench.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Chest-Supported Machine Row · Machine · rating S
- Chest-Supported Dumbbell Row · Dumbbell · rating A
- Barbell Row · Barbell · rating B
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the seal row.
Let Mitta set the weight.
Mitta plans the seal row with a weight and rep target for every set, worked out from your last sessions.
Questions about the
seal row
What muscles does the seal row work?
The seal row mainly trains your back. Your rear delts and biceps help.
How many reps of the seal row should I do?
Mitta plans the seal row at 8 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the seal row?
Good alternatives that train the same muscle are the chest-supported machine row, chest-supported dumbbell row and barbell row.
Is the seal row good for beginners?
It takes some practice. Learn it with a light weight first, or start with an easier alternative.
Why does the seal row have rating A?
Barbell row without lower-back loading or cheating; does require a high bench.