Back · Barbell
Seal Row
How to do the seal row, 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
- Horizontal Row
- Mechanic
- Compound
How to do it
Hinge forward at the hips with a flat back and let the weight hang at arm's length. Pull the weight toward your torso by squeezing your shoulder blades together. Lower the weight back to the starting position.
- 1Feel your upper back and lats pulling the weight toward the bench while lying prone
- 2Keep your chest against the bench and squeeze your shoulder blades together
- 3Maintain a neutral wrist and controlled tempo
Common mistakes
- Avoid lifting your chest off the bench or using momentum
- Don't shrug your shoulders
- Avoid flaring your elbows excessively; keep them at a comfortable angle
Muscles worked
The seal row 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
Seal Row strength standards
See how your seal row ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM97.5 lb
Silvere1RM145 lb
Golde1RM202.5 lb
Platinume1RM260 lb
Diamonde1RM295 lb
Champione1RM322.5 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the seal row 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 April 2026.