Barbell Lying Seal Row on Rack
- Zielmuskel
- —
- Equipment
- Barbell
- Körperregion
- Back
- Typ
- Strength
The barbell lying seal row on rack is a fully chest-supported back-builder that primarily targets the lats (latissimus dorsi), with strong help from the mid and lower traps, rhomboids, rear delts, teres major, and the biceps and brachialis. You lie face-down on a flat bench elevated in a rack and row the barbell straight up to the underside of the bench. Because your torso is supported, all momentum and lower-back involvement are removed, isolating the back strictly.
Barbell Lying Seal Row on Rack: So führst du sie aus
- 1Set a flat bench on or inside a power rack at a height that lets the loaded barbell hang at full arm length without the plates touching the floor.
- 2Load the barbell on the floor beneath the bench, then lie face-down (prone) on the bench with your chest and hips supported and your head past the end.
- 3Reach down and grip the bar slightly wider than shoulder-width with an overhand grip, letting your arms hang straight down.
- 4Pull your shoulder blades down and together and brace your core, keeping your chest pinned to the bench.
- 5Row the bar straight up toward the underside of the bench, driving your elbows up and back until the bar nearly touches the bench.
- 6Squeeze your back at the top for a brief pause, keeping your wrists straight and elbows in.
- 7Lower the bar under control to a full stretch with arms fully extended, without letting the plates rest on the floor.
- 8Complete your reps, then lower the bar to the floor and carefully sit up off the bench.
Technik-Tipps
- Lead the pull with your elbows, not your hands, to keep tension on the lats and upper back rather than the biceps.
- Keep your chest and hips glued to the bench for the entire set — if you have to lift off to move the weight, it is too heavy.
- Use a full range of motion: a complete stretch at the bottom and a hard squeeze at the top build more back than short, partial reps.
- A controlled lowering phase (2–3 seconds) makes each rep work harder than rushing the bar back down.
- Make sure the bench is stable and securely seated in the rack before loading, and keep the plates clear of the floor at the bottom of each rep.
Häufige Fehler
- Lifting your chest off the bench to heave the weight up, which reintroduces momentum and defeats the strict, supported nature of the lift.
- Pulling with the arms instead of the back, so the biceps fatigue before the lats get worked.
- Cutting the range short and never reaching a full stretch at the bottom, which leaves back development on the table.
- Letting the plates rest on the floor between reps, dumping tension and turning the set into disconnected partial pulls.
- Setting the bench too low so the bar bottoms out on the floor before your arms are fully extended.
Häufig gestellte Fragen
What muscles does the barbell lying seal row work?
It primarily works the lats (latissimus dorsi), with the mid and lower traps, rhomboids, rear deltoids, and teres major assisting, plus the biceps and brachialis at the elbows.
How is the seal row different from a bent-over barbell row?
The seal row is done lying face-down with your chest supported, so it removes momentum and lower-back strain and isolates the back. A bent-over row is unsupported and lets you use more weight and body english.
Is the seal row good for beginners?
Yes. The chest support makes it easy to keep good form and feel the back working, since you cannot cheat with your hips or lower back. It is a great way to learn a strict rowing pattern.
How wide should my grip be?
A grip slightly wider than shoulder-width with an overhand hold is a solid default. A wider grip emphasizes the upper back and rear delts, while a closer grip brings in more lat and biceps.
How many sets and reps should I do?
Because it is a strict isolation-style row, 3–4 sets of 8–15 reps with controlled tempo works well. Use a weight you can move without lifting your chest off the bench.
