Seal Row
The Seal Row primarily works the Latissimus Dorsi, Rhomboids, Trapezius (Middle), with secondary activation of the Biceps Brachii (Long Head), Teres Major and stabilizer support from the Pectoralis Major (Sternal). It is a dumbbell compound exercise at intermediate difficulty.
Incline dumbbell row with chest supported on incline bench pressing chest against pad.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Horizontal Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Latissimus Dorsi, Rhomboids, Trapezius (Middle) |
| Secondary | Biceps Brachii (Long Head), Teres Major |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Latissimus Dorsi (back)
- Primary Muscle Rhomboids (back)
- Primary Muscle Trapezius (Middle) (back)
Secondary Muscles
- Secondary Muscle Biceps Brachii (Long Head) (biceps)
- Secondary Muscle Teres Major (back)
Stabilizer Muscles
- Stabilizer Muscle Pectoralis Major (Sternal) (chest)
Instructions
- Preparation: Grasp dumbbells with firm grip. Execution: Pull weight toward torso, squeezing shoulder blades together. Return to starting position under control. Repeat. Comments: Maintain control throughout movement to fully engage the Latissimus Dorsi, Trapezius (Middle), Rhomboids.
Alternative Exercises
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