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.
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
- Strength · Hypertrophy
