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Dumbbell Seal Row
The Dumbbell Seal Row is a prone, chest-supported horizontal pull that targets the upper back, lats, and biceps. It maximizes back hypertrophy by eliminating lower back strain and stabilizing the core.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Traps
Secondary Muscles
Biceps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapTraps
9/10Mid Traps, Lower Traps
Lats
7/10Teres Major
Shoulders
6/10Rear Delts
Biceps
5/10Brachialis, Brachialis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Use longer rest for heavier, strength-focused sets.
How to Perform
Place a flat bench on blocks or platforms high enough so the dumbbells can hang freely. Lie chest down on the bench with your feet braced and a dumbbell in each hand, arms extended.
- Initiate the pull by squeezing your shoulder blades together strongly.
- Pull the dumbbells toward your sides, keeping elbows relatively close to your torso.
- Contract the back muscles fully when the dumbbells reach the level of the bench.
- Slowly lower the dumbbells back down until your arms are fully extended.
- Allow your shoulders to stretch forward slightly at the bottom before repeating.
Coaching Tips
Form Cues
- Squeeze the back hard
- Pull with your elbows
- Full stretch at bottom
- Maintain a neutral neck
Breathing
Inhale during the eccentric (lowering) phase, brace the core against the bench, and exhale forcefully as you pull the weight toward the torso.
Tempo
3-0-1
Range of Motion
Start with arms fully extended, allowing the shoulders to protract and stretch downward. Pull until the dumbbells reach the height of the bench or your torso.
Safety
Safety Notes
- Ensure the bench is stable and adequately supported if it is elevated.
- Use a neutral grip to minimize wrist strain.
- Stop immediately if sharp shoulder pain occurs during the stretch phase.
Spotting
Not recommended; the chest support removes the need for a spot. The load should be self-manageable.
Common Mistakes
- Lifting the chest or hips off the bench.
- Using momentum instead of controlled pull.
- Shrugging the shoulders upward during the pull.
- Allowing a fast, uncontrolled eccentric.
When to Avoid
- Acute shoulder impingement or pain.
Flexibility Needed
- Good shoulder protraction and retraction capability.
Build Up First
- Competency in standard dumbbell rowing mechanics.
Also known as
Dumbbell Lying Row, Prone Dumbbell Row, Bench Supported Row
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