Barbell Seal Row

Lie face down on a raised bench with your chest and hips supported and take a slightly wider-than-shoulder-width grip on the bar below.

Keep your body on the bench and drive your elbows back to pull the bar toward your lower chest.

Squeeze your back, then slowly straighten your arms to lower the bar.

The main working muscles are the latissimus dorsi, trapezius. The rear deltoids, biceps assist the movement.

Do not lift your chest or swing your legs to generate momentum.

Exhale as you pull and inhale as you lower.

Check that the bench and rack are stable and provide enough clearance for the bar to move.