Barbell Lying Seal Row on Rack
The Barbell Lying Seal Row on Rack targets the upper back and biceps while minimizing lower back strain.
- Set a barbell on a rack at waist height.
- Lie face down on a bench, ensuring your chest is supported and your arms hang straight down.
- Grip the barbell with an overhand grip, slightly wider than shoulder-width.
- Pull the barbell towards your chest, squeezing your shoulder blades together.
- Lower the barbell back to the starting position with control.
How to perform the Barbell Lying Seal Row on Rack
- Set up. Set up in a stable, balanced starting position appropriate for the Barbell Lying Seal Row on Rack using your barbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your latissimus dorsi.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your latissimus dorsi rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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