back
Seal row
Row the back with no momentum or cheating.
▶ Watch the full demo in the app3-second preview. The full demo with coach cues is in the FirstGym app.
How to do it
- Lie chest-down on a flat bench raised over the floor.
- Grab the bar or dumbbells hanging below you.
- Pull the weight up to the bench, leading with your elbows.
- Lower under control to a full stretch.
Beginner tips
- Keep your chest on the bench the whole set.
- Pull with your back, not your arms.
- Squeeze your shoulder blades together at the top.
Scared of the gym? Let a voice walk you through it.
FirstGym tells you what to do next in your earphones: every set, every rest, every machine. Built for first-timers and people coming back.
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