Exercise library
Back
Dumbbell Seal Row
- Primary muscle
- Back
- Also works
- Biceps, Shoulders
- Equipment
- Dumbbell
- Movement pattern
- Horizontal pull
- Role in a program
- Primary
How to do it
Lie flat and prone on a raised bench with a dumbbell hanging in each hand. Row the dumbbells straight up to the bench by driving your elbows back, then lower fully without using momentum.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the back — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Bent-Over Dumbbell Rear Delt RowDumbbellHorizontal pull
- Dumbbell Bent-Over RowDumbbellHorizontal pull
- Dumbbell Chest-Supported RowDumbbellHorizontal pull
- Dumbbell ShrugDumbbellHorizontal pull
- Incline Dumbbell RowDumbbellHorizontal pull
- Kroc RowDumbbellHorizontal pull
No-equipment alternatives
Training at home or on the road — bodyweight options for the back: