Dumbbell Lying Seal Row On Rack

Muscles worked

Setup

1. Elevate a flat bench on power rack safety pins high enough to allow for full arm extension without the dumbbells hitting the floor.
2. Lie prone on the bench with your chest supported and your head hanging slightly off the end.
3. Grip the dumbbells with a neutral grip (palms facing each other) and let them hang straight down.
4. Engage your core and press your hips into the bench to stabilize your lower body.

How to do it

1. Exhale as you pull the dumbbells toward your ribcage, driving your elbows toward the ceiling.
2. Squeeze your shoulder blades together at the peak of the movement for a one-second pause.
3. Inhale as you lower the dumbbells back to the starting position using a controlled 3-second eccentric tempo.
4. Ensure your arms reach full extension at the bottom before starting the next rep.

Form checklist

• Keep your chest in constant contact with the bench to prevent using momentum.
• Pull with your elbows rather than your biceps to prioritize back engagement.
• Maintain a neutral neck by looking slightly down or straight ahead, not up.
• Avoid swinging the weights; keep the movement vertical and controlled.

Pro tips

• Visualize pulling the weights toward your hips to shift the focus from the upper traps to the lower lats.
• Focus on the 'stretch' at the bottom of the movement to fully engage the lats before the next pull.

Make it harder

• Incorporate a 2-second pause at the top of each rep to increase time under tension.
• Perform the exercise with a 'dead stop' at the bottom, resting the dumbbells on the floor briefly to break the stretch-shortening cycle.

Frequently asked

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

The dumbbell 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 dumbbell lying seal row on rack?

The dumbbell lying seal row on rack uses dumbbell.

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

The dumbbell 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