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Dumbbell Seal Row
- 1 - Set a flat bench high enough so the dumbbells can hang freely below your arms without touching the floor.
- 2 - Lie face down on the bench with your chest and torso fully supported, legs extended, and feet braced for stability.
- 3 - Hold a dumbbell in each hand with your arms straight down and palms facing each other.
- 4 - Brace your core, keep your neck neutral, and pull the dumbbells up toward your lower ribs by driving your elbows back.
- 5 - Squeeze your shoulder blades together at the top without lifting your chest off the bench.
- 6 - Lower the dumbbells under control until your arms are fully extended again.
- 7 - Repeat for the desired number of repetitions while keeping your torso still and avoiding momentum.
