Seal row

Sets, reps and RIR

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, Rotator cuff.

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.

What it is called elsewhere

• Norsk Seal row
• Svenska Seal row
• Dansk Seal row
• Deutsch Seal Row
• Español Remo tumbado en banco
• Italiano Seal row
• Português Remada deitada (seal row)
• Русский Тяга гантелей лёжа на горизонтальной скамье
• Français Seal row

Related back exercises

• Deadlift (barbell)
• Romanian deadlift (barbell)
• Barbell row
• Pendlay row
• T-bar row
• Shrugs (barbell)

athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.