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barbell horizontal pull Activity intensity • High
✓ knee safe
✓ shoulder safe
✓ lower back safe
✓ wrist safe
Prone Bench Barbell or Dumbbell Seal Row
Primary Muscles: upper back, lats
Secondary Stabilisers: rear deltoid, biceps
DEFAULT REP RANGE
8-12 reps
INTERVAL REST TARGET
90s
DIFFICULTY
intermediate
Biomechanical Coaching Cues
- Lie completely flat face-down on an elevated bench so your arms hang clear of the floor.
- Zero lower back or hip momentum is possible; pull purely through your upper back.
- Pause briefly with the bar touching the underside of the bench.