Exercise guide · Back
Dumbbell Prone Seal Row
The dumbbell prone seal row trains the upper back and elbow flexors while chest support limits torso momentum. Lying face down on an elevated flat bench makes each arm work independently and helps keep the spine neutral.
- Targets: Mid back
- Equipment: Dumbbell
- Type: Compound
Step by step
How to do the Dumbbell Prone Seal Row
- Elevate a flat bench high enough for the dumbbells to hang freely without touching the floor.
- Lie face down with the chest and abdomen supported, legs stable, and head aligned with the spine.
- Hold a dumbbell in each hand with the arms hanging straight and shoulders set away from the ears.
- Pull the elbows back and slightly out, bringing the dumbbells toward the sides of the bench without lifting the torso.
- Pause briefly, then lower the dumbbells under control to full arm length.
Form cues
- Chest stays on bench
- Keep a neutral spine
- Drive elbows back
- Lower with control
Common mistakes
- Using a bench too low for a free range of motion
- Lifting the chest or swinging the legs for momentum
- Shrugging the shoulders toward the ears
- Dropping the dumbbells quickly at the bottom
Muscles worked
Primary
Mid back
Secondary
Lats, Biceps, Rear delts and Forearms
Safety: Use a stable bench and secure risers designed to bear the load. Keep the head and spine neutral, avoid torso momentum, and stop for sharp shoulder, elbow, neck, or back pain.
Alternatives
