Seal Row

How to do it

1. Set up a flat bench high enough that your arms can hang fully extended without the barbell touching the floor. Place a loaded barbell on the floor underneath it.
2. Lie face down on the bench with your chest and hips supported, and grab the bar with an overhand grip slightly wider than shoulder width. This is your starting position.
3. Keeping your chest pressed into the bench, breathe out and pull the bar straight up toward the underside of the bench, driving your elbows up and back.
4. Squeeze your shoulder blades together at the top and hold for a brief pause.
5. Inhale and slowly lower the bar back to the starting position with your arms fully extended.
6. Repeat for the recommended amount of repetitions.

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