Seal Row

enums.exercise_tag.STRENGTHenums.exercise_tag.PULL

exercise_detail.body_part: enums.body_part.BACK

exercise_detail.description

The Seal Row is a strength training exercise targeting the upper back, specifically the rhomboids, traps, and rear deltoids. It is performed lying face down on a bench with weights, typically dumbbells or a barbell, pulled towards the chest. This exercise helps improve posture and enhances upper body strength.

exercise_detail.how_to_perform

Set up a flat bench elevated on blocks or platforms to allow full range of motion for the weights.
Lie face down on the bench with your chest supported and feet planted firmly on the ground.
Grip the weights (dumbbells or barbell) with an overhand grip, arms fully extended towards the floor.
Engage your core and keep your body stable throughout the movement.
Pull the weights towards your chest by retracting your shoulder blades and bending your elbows.
Pause briefly at the top of the movement, ensuring maximum contraction in the upper back muscles.
Slowly lower the weights back to the starting position with control.
Repeat for the desired number of repetitions.

exercise_detail.what_muscles_work

exercise_detail.primary_muscle:

exercise_detail.secondary_muscles:

exercise_detail.tips

Ensure the bench is high enough to allow full range of motion without weights touching the ground.
Focus on squeezing your shoulder blades together at the top of each rep for maximum muscle engagement.
Keep your neck in a neutral position to avoid strain; do not lift your head during the exercise.
Maintain a controlled tempo throughout to maximize muscle tension and avoid momentum.
Start with lighter weights to perfect form before progressing to heavier loads.
Breathe out as you pull the weights up and inhale as you lower them back down.

exercise_detail.common_mistakes

Lifting the chest off the bench, causing instability and reducing back engagement.
Using momentum to lift the weights, leading to poor muscle activation.
Allowing the elbows to flare out excessively, which can strain the shoulders.
Not fully extending the arms at the bottom, limiting the range of motion.
Rounding the shoulders forward, which disengages the upper back muscles.
Pulling the weights too high, causing the wrists to bend awkwardly.
Failing to maintain a neutral spine, increasing the risk of lower back strain.
Using too much weight, compromising form and control.