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PARITER. — side by side, at the same time. Every workout is a creator’s own video, played through their official player, approved by a person before it reaches anyone. Rooms are never recorded. Training content here is general education, not medical advice.

pull · intermediate

Seal Row

Also called: bench-supported barbell row, prone bench row

Row — elbows back past the ribs

Coaching cues

  • lie face down on the elevated bench, arms hanging straight
  • pull the bar to the underside of the bench
  • squeeze the shoulder blades hard at the top
  • lower to a dead stop each rep

Common mistakes

  • bouncing the bar out of the dead hang
  • lifting the chest and legs off the bench to cheat
  • gripping so wide the elbows flare past the shoulders

Easier: Chest-Supported Dumbbell Row

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