Seal Row Variations

Seal Row Variations – The seal row challenges you with a full range of motion and prevents cheating. Get horizontal and your upper back and lats will explode. This lift will minimize lower back strain and prevent you from using momentum to cheat.

You get a pure horizontal angle to blast your mid back and lats. This is rare. Most of the time, lifters do bent-over rows with varying degrees of an upright torso. This is fine, but it shortens the distance a weight must travel. Good for the ego but not so much for upper-back development. While it’s not bad to use a slightly angled torso, if that’s the only position you’re in while rowing, you’re missing out on some upper-back gains.

Here are some primary and accessory variations of the seal row and a few other bonuses that take advantage of the same high-bench prone position.