Incline Dumbbell Seal Row

Lie face-down on an incline bench with a dumbbell in each hand hanging straight below your shoulders. Let your arms fully extend and your shoulder blades protract for a complete stretch. Row both dumbbells up by driving your elbows back and squeezing your shoulder blades together at the top. Pause at peak contraction, then lower the weights under control to the full stretch. With your chest fully supported, you remove all momentum and lower-back involvement, isolating the upper back.

BACK · PULL

Incline Dumbbell Seal Row: how the movement is executed

How it is executed

Lie face-down on an incline bench with a dumbbell in each hand hanging straight below your shoulders.
Let your arms fully extend and your shoulder blades protract for a complete stretch.
Row both dumbbells up by driving your elbows back and squeezing your shoulder blades together at the top.
Pause at peak contraction, then lower the weights under control to the full stretch.
With your chest fully supported, you remove all momentum and lower-back involvement, isolating the upper back.

Muscles worked: Back
Primary muscle: Mid back
Equipment: Dumbbell
Movement pattern: Pull
Difficulty: Intermediate
What it is for: StrengthHypertrophy

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Incline Dumbbell Seal Row

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