Seal Row
Chest supported on a raised bench removes every trace of body english.
Back, Rear DeltsBench + barbellAdvanced
Setup
- Seated or standing, bells at shoulder height, palms facing YOU.
How To Do It
- Press up while rotating the palms to face forward.
- Finish locked out overhead, palms away.
- Reverse the rotation on the way down.
Breathing
Exhale through the press.
Common Mistakes
- Rushing the rotation — it happens through the middle, smoothly.
- Arching the back — ribs down, brace like any press.
Coach Sam's cue: Unscrew the weights into the ceiling.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.