ActiveWorkouts5 reasons why you must do seal rows to supersize your backBored of barbell rows? Give this variation a go insteadWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWorkouts5 reasons why you must do seal rows to supersize your backBored of barbell rows? Give this variation a go insteadWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Bored of barbell rows? Give this variation a go instead
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
If you want a bigger, stronger back, you need to row to grow. The bent-over barbell row, dumbbell row and seated row are the most popular variations you’ll see people doing in the gym. However, one variation that can often go amiss is the seal row.
The seal row is where you lie parallel to the floor on an elevatedweight benchwith abarbellplaced directly beneath you, which you then proceed to row towards your chest. It’s called a seal row because some people lift their feet up and down like a seal when performing the lift (although this should really be kept to a minimum).
Here’s five reasons why you should add it into your training…
1. It’s easier on the lower back
2. It can help your big compound lifts
Keeping a neutral spine during heavy lifts, such as thesquatanddeadlift, is important to decrease your risk of injury, and your upper back is key for this. With the deadlift, your upper back helps keep the bar close to your body, while with the squat your upper back not only helps balance the bar, but maintain good posture throughout the lift. Even with yourbench press, the upper back helps to stabilise you and maintain a strong position.
3. It limits momentum
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4. Better mind-muscle connection
With your lower back and legs out of the equation, the seal row provides the perfect opportunity for some decent mind muscle connection. It allows you to really focus your attention to the upper back and lats during the concentric portion of the lift, withstudiesshowing that this can increase hypertrophy.
5. You can push harder on other lifts
As the seal row saves your lower back and legs your body will end up being less fatigued. This means you can push even harder on other big lifts that you may have coming up, like your squat and deadlift, and put maximum effort into your leg training.
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