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.