Dumbbell seal row

BackShoulders

🔧 Dumbbells, Flat Bench ↕ Pull 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Set a flat bench so arms hang freely. Lie face down, chest supported. Hold a dumbbell in each hand with a neutral grip. Engage your core for stability. Pull dumbbells towards your torso, squeezing shoulder blades, keeping elbows close. Pause at peak contraction. Lower slowly with control. Repeat.

Muscles Worked

Mid TrapsLower TrapsRear Delts

Secondary: Forearms Flexors

Tips

Ensure full range of motion. Squeeze shoulder blades at the top. Keep neck neutral. Control tempo. Avoid momentum. Start with lighter weights.

Similar exercises

Dumbbell row Back · 🔧 Dumbbell 3/10 Dumbbell upright row Shoulders · 🔧 Dumbbells 3/10 Dumbbell renegade row Back · 🔧 Dumbbells 5/10 Dumbbell pendlay row Back, Shoulders · 🔧 Dumbbells 3/10 Dumbbell alternate renegade row Back · 🔧 Dumbbell 5/10 Kettlebell row Back, Shoulders · 🔧 Kettlebell 3/10 Dumbbell chest supported row Back · 🔧 dumbbells, decline bench 3/10

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