Barbell Seal Row
Lying face down on a raised bench, row the bar to the bench; nothing but the back can move the weight.
How to do it
Setup
Face down on a raised bench, bar hanging below on long arms.
Steps
- Row the bar up until it touches the bench's underside.
- Squeeze the blades at the touch.
- Lower to a dead hang – every rep from zero.
Common mistakes
Legs kicking for help: nothing but the back CAN work here; that is the point. Bouncing off the dead hang: full stop, then pull. Chin pressing into the bench: neck neutral, eyes down.
Breathing
Exhale on the row, inhale in the hang.
