Dumbbell Seal Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Seal Row is a compound back exercise that targets the lats while also engaging the shoulders for stability and support. Performed while lying face down on a flat bench elevated off the ground, it allows for a full range of motion without lower body assistance, ensuring strict upper-body isolation. Using dumbbells with a neutral grip, the lifter pulls the weights toward the torso by retracting the shoulder blades, promoting strong lat contraction and improved upper-back thickness. This movement effectively develops back strength, posture, and muscle definition while minimizing strain on the lower back.
How to Perform
Position a flat bench securely on a sturdy platform or rack so that when lying face down, your arms can extend fully without the dumbbells touching the floor.
Lie on the bench with your chest and abdomen supported, keeping your neck neutral and your legs relaxed for full upper-body focus.
Hold a dumbbell in each hand using a neutral grip, letting your arms hang naturally beneath your shoulders.
Brace your core and maintain a stable body position to prevent any unnecessary movement or swinging.
Exhale as you pull the dumbbells upward toward your ribcage, driving the motion through your elbows while retracting your shoulder blades tightly.
Hold the contraction at the top for a brief moment, feeling the engagement in your lats and shoulders.
Inhale as you slowly lower the dumbbells back down to the starting position with full control, keeping tension in your back muscles.
Continue for your desired number of repetitions, focusing on form, control, and muscle connection throughout the movement.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Adjust the bench height so that your arms can move freely without the dumbbells touching the ground.
At the peak of the lift, bring your shoulder blades together to fully activate the muscles of the upper back.
Keep your head aligned with your spine, avoiding excessive upward or downward movement.
Perform both the lifting and lowering phases slowly and deliberately to maintain constant muscle tension.
Rely on controlled muscle effort rather than swinging or momentum to move the dumbbells.
Begin with lighter dumbbells to perfect your technique before increasing the load.
How Not to Perform
Do not let your lower body or legs assist in lifting the dumbbells; avoid swinging your body.
Do not round or hyperextend your back; keep your chest and core supported on the bench.
Avoid lifting the dumbbells too quickly, which reduces muscle engagement and increases injury risk.
Do not flare your elbows outward; keep them close to your torso to target the lats effectively.
Do not let your shoulder blades remain relaxed; always engage them to prevent shoulder strain.
Avoid holding your breath; maintain steady breathing throughout the movement.
Do not use weights that are too heavy, causing form breakdown or unnecessary momentum.
Do not drop the dumbbells at the bottom; lower them slowly to maintain tension and control.
Avoid looking up or down excessively; keep your neck neutral to prevent strain.
Do not neglect core engagement; a loose core can reduce focus on the target muscles and compromise stability.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
