Dumbbell seal row

The dumbbell seal row is a weighted exercise targeting the muscles of the middle back, including the lats (latissimus dorsi) and rhomboids. It can be performed on a special elevated bench, on a bench placed on top of boxes or benches, or on a bench with a slight incline. The higher the bench, the greater the range of motion and stretch at the bottom of the movement. It is usually performed as an assistance movement for back strength and muscle growth, in rep ranges of 8-12 reps per set or higher.


  1. Takes the lower body out of the row, focusing purely on the back
  2. Enforces strict rowing form and eliminates momentum
  3. Dumbbells allow neutral grip or natural rotation of the wrists
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Dumbbell seal row Images


Dumbbell seal row Instructions

Dumbbell seal row muscle diagram

Seal Row (Shown As One-Arm Dumbbell Row)