Matheny Muscle House has taken the last 3 weeks off from deadlifts, so we have begun to focus on targeting the back through the Seal Row.
The Barbell Seal Row is a powerful exercise that zeroes in on the posterior chain, especially the upper back, lats, and rear deltoids. By lying prone on a bench and rowing a barbell upward, you minimize lower back and leg involvement. This focused approach helps in:
3-Week Wave: How to Program 📋
We recommend incorporating the Barbell Seal Row outside of a deadlift block or 2-3 days after deadlifting to allow for optimal lat recovery.
- Week One: 4 sets x 8-10 reps @ 20% of your 1 rep max deadlift
- Week Two: 5 sets x 6-8 reps @ 25% of your 1 rep max deadlift
- Week Three: 5 sets x 5 reps (paused reps) @ 30% of your 1 rep max deadlift