Barbell Seal Row
About
Barbell rows target your back, especially the lats and traps. Keeping your upper body stable helps build your upper back and improve posture.
How to Barbell Seal Row
Starting Position
1. Lie face down on the bench, pressing your chest and stomach against it.
2. Adjust your position so that your feet do not touch the floor, allowing your upper body to be fully supported.
3. Grip the barbell with both hands at shoulder width, starting with your arms fully extended and the barbell not touching the floor.
Proper Form
1. Bend your elbows and pull the barbell towards your chest.
2. Contract your back muscles and pull until the barbell is close to your chest.
3. Make sure your elbows do not excessively go behind your body.
4. Slowly extend your arms and return to the starting position.
Breathing Technique
Exhale when pulling the barbell, and inhale when returning to the starting position.
Precautions
1. Be careful not to excessively arch your back when lifting the barbell.
2. Choose an appropriate weight to avoid straining your shoulder and elbow joints.
3. Do not use momentum; maintain the feeling of pulling solely with your back muscles.
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