Barbell Seal Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Traps
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Barbell Seal Row is a compound back exercise that primarily targets the traps while also engaging the lats as secondary muscles. Performed lying face down on an elevated bench, it isolates the upper back by eliminating body momentum, allowing for strict pulling mechanics. Using a barbell with a pronated grip, the movement involves pulling the weight towards the lower ribs while keeping the elbows close to the body and focusing on activating the back muscles rather than the arms. This exercise emphasizes controlled motion, full contraction at the top, and a slow return to the starting position, making it highly effective for building strength and thickness in the upper back.
How to Perform
Position yourself face down on a sturdy, elevated bench so that your chest is supported, your knees rest on the bench, and your chin is lightly touching the surface.
If a high bench isn’t available, create a stable setup by placing a flat bench on weight plates, plyo boxes, or aerobic steps to achieve the proper elevation.
Arrange your legs in a way that feels stable: keep them fully extended, cross one ankle over the other with knees bent, or lower them slightly so they hover above the floor. Choose the position that allows you to maintain comfort and control.
Place a barbell directly below your chest, using stacked plates if needed to prevent it from touching the floor, and ensure it’s within easy reach.
Grip the bar with an overhand, shoulder-width hold, keeping your wrists neutral and shoulders relaxed.
Lift the bar off the support carefully, extending your arms fully so they hang perpendicular to the floor.
Pull the barbell toward your lower ribcage by driving your elbows back, keeping them close to your torso and avoiding over-reliance on the biceps.
Squeeze your traps and lats at the top of the movement, holding the contraction briefly to maximize muscle engagement.
Lower the bar slowly and under control until your arms are fully extended again, maintaining tension in your back throughout.
Repeat for the desired number of repetitions, focusing on smooth, deliberate movements rather than momentum.
★ 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
Focus on pulling with your elbows rather than your hands to maximize trap and lat activation.
Keep your elbows close to your torso throughout the movement to maintain proper form.
Avoid using momentum or jerking the barbell; perform each rep slowly and controlled.
Squeeze your traps and lats at the top of the pull for a brief pause to enhance contraction.
Ensure your chest and upper body remain stable on the bench to prevent lower back strain.
Do not overarch or lift your lower body off the bench; maintain a neutral spine.
Choose a grip width that allows full range of motion without shoulder discomfort.
Avoid excessively heavy weights that compromise form and reduce muscle engagement.
Breathe steadily, exhaling as you pull and inhaling as you lower the bar.
Consider varying your grip (pronated or neutral) occasionally to target slightly different areas of the traps and lats.
How Not to Perform
Do not lift your chest or hips off the bench; keep your body stable throughout the movement.
Do not use momentum or swing the barbell to complete the rep.
Do not let your elbows flare out away from your torso.
Do not rely on your biceps to pull the weight; focus on your traps and lats.
Do not shrug or tense your neck unnecessarily during the pull.
Do not choose a weight that forces you to compromise form.
Do not rush the movement; avoid fast, uncontrolled reps.
Do not let the barbell hit the floor at the bottom of the movement.
Do not hold your breath; maintain steady breathing throughout.
Do not twist your torso or rotate your shoulders while pulling.
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.
