Library / Upper Back
Prone Bench Barbell or Dumbbell Seal Row
Barbell · Horizontal Pull · Compound
Upper BackLats Rear DeltoidBiceps Joint friendly
Default prescription & biomechanics
- Primary muscles
- Upper Back, Lats
- Secondary muscles
- Rear Deltoid, Biceps
- Equipment
- Barbell
- Movement pattern
- Horizontal Pull (Pull force)
- Difficulty
- Intermediate
- Working rep range
- 8-12 reps per set
- Between-set interval
- 90 seconds rest
- Intensity & MET
- High (6.5 MET)
Step-by-step coaching cues
- Lie completely flat face-down on an elevated bench so your arms hang clear of the floor.
- Zero lower back or hip momentum is possible; pull purely through your upper back.
- Pause briefly with the bar touching the underside of the bench.
Joint & safety considerations
No specific joint contraindications are flagged for Prone Bench Barbell or Dumbbell Seal Row. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Band Bent Over Row | Bands swap | Bands |
| Bodyweight Inverted Row | Bodyweight swap | Bodyweight |
| Cable Bent Over Row | Cable swap | Cable |
| Cable One Arm Bent Over Row | Cable swap | Cable |
| Cable Seated High Row V Bar | Cable swap | Cable |
| Cable Seated One Arm Alternate Row | Cable swap | Cable |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.