A seal row is a dumbbell or barbell alternative to a chest-supported row. Instead of using a barbell or a T-bar at an angle, you’ll do this exercise face-down on a flat bench.
Seal rows force you to brace your body with your abs while squeezing your hamstrings and glutes. You must also retract your scapula. When you put it all together, you can work your lats and rhomboids in a full range of motion.
This position, especially when using dumbells, allows a slightly greater range of motion. This is due to the fact that the dumbbells can travel past your chest a bit, allowing a bodybuilder or weightlifter to isolate their rhomboids at the top of the movement.
This specialized range of motion might not appeal to an athlete or strongman looking to perform more functional activities as alternatives to cable rows. Alternating your grip can also shift the emphasis to accessory muscles, like your biceps.