The dumbbell seal row is a strict pulling exercise that emphasizes the rhomboid muscles in the upper back. By lying face down on a flat bench with your torso supported, this movement isolates the mid-back muscles without assistance from the legs or lower back, making it especially effective for building strength and size in the upper posterior chain.
How to Do the Dumbbell Seal Row
- Set Up the Bench
Place a flat bench on blocks or boxes so your arms can hang straight down with dumbbells without touching the ground. - Position Your Body
Lie face down on the bench with your chest and stomach in contact. Keep your legs extended and your feet planted for balance. - Grip and Row
Hold a dumbbell in each hand with a neutral grip (palms facing each other). Let your arms hang straight down.
Pull the dumbbells up toward your ribs by squeezing your shoulder blades together.
Pause briefly at the top, then lower slowly to the starting position.
Muscles Worked
- Primary: Rhomboids
- Secondary: Trapezius, rear deltoids, latissimus dorsi, biceps
Sets, Reps, and Weight Recommendations
- Beginners: 3 sets of 10–12 reps with light to moderate weight (20–30% of bodyweight per dumbbell)
- Intermediate: 4 sets of 8–10 reps with moderate weight (30–50% of bodyweight per dumbbell)
- Advanced: 5 sets of 6–8 reps with heavier weight (up to 60% of bodyweight per dumbbell)
Daily Volume Guidance
For progress without overtraining, include this exercise 2 to 3 times per week, allowing at least one day of rest between sessions. Focus on controlled reps and full range of motion to maximize muscle engagement.
Measuring Improvement
- Track increased weight over time with good form
- Look for better scapular retraction and posture in daily activities
- Use a tape measure or photo progress to observe back muscle development
The dumbbell seal row is ideal for anyone seeking clean, targeted upper-back training. Its strict form helps eliminate cheating and emphasizes true muscular effort.
