All exercisesFamily in the library
Strength exercises Β· Upper body
Dumbbell seal row
Difficulty Horizontal pulls
How to perform it
Row lying face down on a raised bench with dumbbells. Targets the rhomboids and mid traps, with the lats and rear delts assisting. Differs from the barbell row by the prone position, which removes momentum and lower back loading.
Video demo
Equipment
- DumbbellsFree weight
- Bench press benchMachine
Muscles worked
Front
Back
Muscles and artwork credits
- Lats
- Mid and lower traps
- Rear delts
- Rhomboids (not on the surface map)
Related exercises
Find another variation and compare difficulty.
Rows
Exercise family Β· pattern: Horizontal pulls
1 family Β· 9 variationsDifficulty
- Resistance band row
- Dumbbell row
- Dumbbell seal rowCurrently viewing
- Isometric squat band row
- Kettlebell row
- Ring row
- Seated cable row
- TRX row
- Barbell row
Difficulty describes how demanding the execution is. It is not a recommended training order.