Barbell Lying Seal Row On Rack

Muscles worked

Setup

1. Position a flat bench on top of the safety pins in a power rack, ensuring it is high enough for full arm extension without the plates hitting the floor.
2. Place the barbell on the floor or on lower pins directly underneath the bench.
3. Lie face down on the bench with your chin just past the edge and your feet hooked or resting for stability.
4. Grip the barbell with a shoulder-width overhand grip, ensuring your arms are fully extended.

How to do it

1. Inhale to brace your core, then exhale as you pull the barbell toward the underside of the bench.
2. Drive your elbows toward the ceiling and retract your shoulder blades forcefully at the top of the movement.
3. Touch the barbell to the underside of the bench (or as close as possible) and hold the peak contraction for one second.
4. Inhale as you slowly lower the barbell back to the starting position with a controlled 2-3 second tempo.

Form checklist

• Keep your chest and hips glued to the bench to prevent using momentum.
• Avoid lifting your head or 'pecking' with your neck; keep a neutral spine.
• Ensure the barbell moves in a straight vertical path toward your lower chest/upper abdomen.
• Fully extend your arms at the bottom of every rep to stretch the lats.

Pro tips

• Think about pulling through your elbows rather than pulling with your hands to better engage the back and minimize bicep dominance.
• Use a thumbless 'suicide' grip to further reduce forearm involvement and enhance the mind-muscle connection with your lats.

Make it harder

• Implement a 3-second isometric hold at the top of each rep to maximize trap and rhomboid recruitment.
• Use a wider grip to shift more of the load onto the rear deltoids and upper back.

Frequently asked

What muscles does the barbell lying seal row on rack work?

The barbell lying seal row on rack primarily targets the lats and trapezius, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the barbell lying seal row on rack?

The barbell lying seal row on rack uses barbell.

Is the barbell lying seal row on rack good for beginners?

The barbell lying seal row on rack is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Archer Pull-UpAdvanced · lats and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Band Assisted Chin Up From KneeIntermediate · biceps, lats, and trapezius