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Become a STRONGER you.
Columbus, Ohio
Become a STRONGER you.
Columbus, Ohio
Become a STRONGER you.
Columbus, Ohio

Row Your Way to a Stronger Back: Master the Barbell Seal Row

Row Your Way to a Stronger Back: Master the Barbell Seal Row

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:

  • Improving posture
  • Enhancing upper body strength
  • Contributing to overall back health
  • Correcting muscle imbalances
  • Boosting performance in other lifts
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    Row Your Way to a Stronger Back: Master the Barbell Seal Row

    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

     

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