Exercise library / Back
Seal row
Back · Dumbbells
Sets, reps and RIR
Sets3 to 5
Reps4 to 8
RIR1 to 3
A heavy multi-joint lift with free weights. Keep a rep or two in reserve on most sets so technique holds.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Upper back, Lats.
Secondary: Biceps, Rear delts.
Estimate your one-rep max
Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.
Enter a set to see the estimate.
What it is called elsewhere
- Norwegian Seal row
- Swedish Seal row
- Danish Seal row
- German Seal Row
- Spanish Remo tumbado en banco
- Italian Seal row
- Portuguese Remada deitada (seal row)
- Russian Тяга штанги лёжа на скамье
- French Seal row
Related back exercises
athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.