Barbell Seal Row

Starting Position

1. Lie face down on the bench, pressing your chest and stomach against it.

2. Adjust your position so that your feet do not touch the floor, allowing your upper body to be fully supported.

3. Grip the barbell with both hands at shoulder width, starting with your arms fully extended and the barbell not touching the floor.

Proper Form

1. Bend your elbows and pull the barbell towards your chest.

2. Contract your back muscles and pull until the barbell is close to your chest.

3. Make sure your elbows do not excessively go behind your body.

4. Slowly extend your arms and return to the starting position.

Breathing Technique

Exhale when pulling the barbell, and inhale when returning to the starting position.