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Seal Row
- 1 - Set up a flat bench elevated on plates or two sturdy boxes so that your arms can hang freely below it.
- 2 - Lie face down on the bench with your chest near the top edge, legs extended and feet resting on the supports or hanging off the end.
- 3 - Grip a barbell placed underneath the bench with a double overhand grip, slightly wider than shoulder-width apart.
- 4 - Retract your shoulder blades and engage your core to stabilize your body on the bench.
- 5 - Pull the barbell upward by driving your elbows back and squeezing your upper back muscles until the bar touches the underside of the bench.
- 6 - Slowly lower the barbell back to the starting position with full arm extension, feeling a stretch in your lats and upper back.
- 7 - Repeat for the desired number of repetitions, maintaining chest contact with the bench throughout the movement.
