Fysiqal

Horizontal Pull · Intermediate

Seal Row

Compound horizontal pull exercise using barbell, bench.
Movement pattern
Horizontal Pull
Difficulty
Intermediate
Equipment
Barbell, Bench
Mechanics
Compound
Sides
Bilateral
Main plane
Multiplanar

Free account. Log your sets of Seal Row and each workout shows your best set by estimated 1RM.

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How to do the Seal Row

Not yet reviewed — the technique guide for this exercise hasn't been signed off, so it isn't published here yet.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Shoulder extensionprimary action

    Latissimus dorsi (prime mover, high emphasis); Teres major (prime mover, high emphasis); Posterior deltoid (synergist, moderate emphasis)

  • Shoulder horizontal abductionprimary action

    Posterior deltoid (prime mover, moderate emphasis); Latissimus dorsi (synergist, moderate emphasis); Infraspinatus (synergist, low emphasis); Teres minor (synergist, low emphasis)

  • Elbow flexionsecondary action

    Brachialis (synergist, high emphasis); Brachioradialis (synergist, moderate emphasis); Biceps brachii (synergist, moderate emphasis)

  • Scapula retractionsecondary action

    Trapezius (synergist, moderate emphasis); Rhomboids (synergist, moderate emphasis)

Related exercises

All horizontal pull exercises →

From the Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.