How To Seal Row and Grow a Strong Back w| Travis Mash

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20 Rep Back Squat Program

The Seal Row isolates the lats, rhomboids, and keeps the scapula in place to keep a strong back for powerlifters, weightlifters, and anyone that wants to be strong.

The Seal Row makes it impossible to hurt the lower back, eliminates all the cheat reps using momentum to pull, and builds strong backs through slow and controlled movements.

To complete the movement, lay face down on a bench, preferably the Seal Row Bench from Eleiko, and the barbell or dumbbells towards your chest. The elbows should stay in tight to the body. Rowing the arms back will be a good cue for the line of action on the barbell.

If you do not have the Seal Row bench from @eleikosport, you can add a bench press bench on top of boxes or plates to create distance off the ground for full arm extension.

Adding 3 sets of 12-15 seal rows to the end of an upper body pull day will result in increased muscle mass, a stronger thoracic spine in squats, and better bar path in the Olympic Lifts

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