Back · Barbell
Barbell Lying Seal Row on Rack
How to do the barbell lying seal row on rack, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Lie chest-down on a flat bench raised on a rack so a barbell can hang at full arm's length underneath. Pull the bar up toward the bench by squeezing your shoulder blades together and driving your elbows back. Lower under control to a full stretch without letting your chest leave the bench.
- 1Lats and mid-back pulling the bar up toward the bench
- 2Your chest pinned to the bench as your shoulder blades squeeze together
- 3Neutral wrists and a controlled tempo each rep
Common mistakes
- Lifting your chest off the bench or using momentum
- Shrugging your shoulders up toward your ears
- Flaring the elbows out excessively instead of driving them back
Muscles worked
The barbell lying seal row on rack mainly works the lats and mid traps, with the biceps, forearms, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
Kovo programs the barbell lying seal row on rack for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.