The "Seal Row": A Unique Exercise For A Bigger Back

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Video Summary:

The "Seal Row": A Unique Exercise For A Bigger Back
http://www.SeanNal.com/articles/train...

When most lifters think about their "go to" free weight rowing back exercises, regular bent over barbell rows and dumbbell rows are typically what come to mind.

These are highly effective exercises for the lats and mid-back, but today I want to share with you another awesome movement that you can test out as well, and one that I personally think is one of the best back exercises for mass and strength out there.

It's called the "seal row" and is done by laying face down across a flat bench and then rowing a barbell or dumbbells up toward your waist. The reason this is referred to as the seal row exercise is because when you attempt to go heavy on the lift, your legs will tend to flap up and down like a seal.

This is a very uncommon exercise, but there are several seal row benefits that do make it a worthwhile movement to include if you want to get a solid lat workout and carve out a bigger back...

The first is that the seal row takes your lower back out of the equation which allows you to put all of your focus on training the muscles of the back for maximum stimulation and growth. This is also beneficial for those with lower back problems or those who simply want to prevent lower back burnout throughout the week.

The seal row also prevents the use of excessive momentum and cheating, as you won't be able to heave the weight up and down like you're able to on typical free weight rowing exercises.

Finally, this exercise helps you maintain a neutral beck position and takes pressure off your spine by forcing you to pin your chin against the bench.

Proper Seal Row Form:

1) Lay across a flat bench that has been elevated off the ground. You can simply place a platform of some kind beneath either end of the bench. Another option is to take a decline bench and elevate one end of it.

2) A barbell seal row or dumbbell seal row are both acceptable choices, and you can simply go with whichever you prefer. I personally prefer the dumbbell seal row because it allows for a larger range of motion and lets each arm work independently.

3) From there, simply extend your arms below you and perform a regular rowing exercise by pulling the weight up toward your body. To shift more emphasis onto the lats, pull the weights up toward your waist. To shift more emphasis onto the mid-back, pull up toward your lower chest.

Give the seal row a try and see what you think. I personally think this is one of the best back exercises out there and highly recommend it.