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Barbell Seal Row Pronated Grip

1 - Set up an elevated flat bench on top of two stable platforms or boxes, ensuring it is secure and high enough for the barbell to hang freely beneath it.
2 - Place the barbell on the floor directly under the bench. Lie face down on the bench with your chest at the edge, legs extended behind you, and feet hooked under the bench pad or resting on the platforms for stability.
3 - Reach down and grip the barbell with a pronated (overhand) grip, hands slightly wider than shoulder-width apart.
4 - Engage your core and retract your shoulder blades to brace your upper body against the bench.
5 - Pull the barbell up toward your lower chest by driving your elbows back and squeezing your shoulder blades together at the top of the movement.
6 - Hold the contracted position for a brief moment, ensuring full scapular retraction and a strong upper back squeeze.
7 - Slowly lower the barbell back to the starting position in a controlled manner, allowing a full stretch in the lats and upper back before initiating the next repetition.

Opens in the Adiletix app — free to start.