Barbell seal row

• The barbell seal row is a great way to increase the size and strength of your upper back muscles, while also aiding in improved posture and overall back health.
• To get the most out of the exercise, start by firmly gripping the barbell and keeping your arms straight while pulling it towards your chest.
• Keep your back straight, your core tight, and your elbows close to your body, and squeeze your shoulder blades together at the top of the movement.
• Make sure to keep the barbell close to your body and control it on the way down.
• To maximize the benefits, complete 3-4 sets of 8-12 reps with a moderate weight.
• This exercise takes the lower body out of the row, allowing you to focus purely on the back muscles and form.

1. Place a cambered bar underneath an exercise bench.
2. Lie face down on the exercise bench and grab the bar using a palms down (pronated grip) that is wider than shoulder width. This will be your starting position.
3. Exhale and row the bar up towards your chest, keeping your elbows close to your body. This targets the upper mid back.
4. Alternatively, row the bar up towards your stomach to target the lats.
5. Hold for a second at the top of the movement.
6. Inhale and slowly lower the bar back down to the starting position.
7. Repeat for 8-12 reps.
8. Complete 3-4 sets of the exercise.
9. Use a moderate weight for the best results.
10. Variation: Use a regular barbell instead of a cambered bar for a different range of motion.
11. Variation: Flare your elbows out instead of keeping them close to your torso to target your rear delts.

1. Place a cambered bar underneath an exercise bench.
2. Lie face down on the exercise bench and grab the bar using a palms down (pronated grip) that is wider than shoulder width. This will be your starting position.
3. As you exhale row the bar up as you keep the elbows close to your body to either your chest, in order to target the upper mid back, or to your stomach if targeting the lats is your goal.
4. After a second hold at the top, lower back down to the starting position slowly as you inhale.

Variations: A regular barbell can be used, but a cambered barbell gives you a greater range of motion. You can also turn this into a rear delt movement by flaring the elbows out instead of keeping them close to your torso.

The barbell seal row is an effective exercise for targeting and strengthening the muscles of the middle back, such as the lats (latissimus dorsi) and rhomboids. This exercise can be done on a variety of surfaces, such as an elevated bench, a bench placed on boxes or benches, or a bench with a slight incline. Generally, the higher the bench, the greater range of motion and stretch at the bottom of the movement. It is often used as an assistance exercise to build back strength and muscle mass,

1. Ensure that the cambered bar is securely placed underneath the exercise bench before beginning the exercise.
2. Lie face down on the exercise bench and make sure to have a firm grip on the bar using a palms down (pronated grip) that is wider than shoulder width.
3. Keep your back straight and core tight throughout the exercise to prevent any strain or injury.
4. When rowing the bar up, make sure to keep your elbows close to your body to target the upper mid back effectively.
5. If you want to target the lats, row the bar towards your stomach instead of your chest.
6. Hold the bar at the top of the movement for a second to maximize muscle engagement.
7. Lower the bar back down to the starting position slowly and in a controlled manner while inhaling.
8. If using a regular barbell instead of a cambered barbell, be aware that the range of motion may be slightly limited.
9. If you want to target the rear deltoids, flare your elbows out instead of keeping them close to your torso.
10. Start with a weight that allows you to perform the exercise with proper form and gradually increase the weight as you become more comfortable and confident.
11. Complete 3-4 sets of 8-12 reps with a moderate weight to effectively strengthen and build muscle mass in the middle back.