Who Should Do?
Powerlifters
The barbell seal row is a common workout among powerlifters and weightlifters.
Athletes in this group combine workouts for muscular hypertrophy with proper form or lifting technique. The exercise relieves strain on excessively stressed lower backs, allowing powerlifters to push harder during squats and deadlifts.
Bodybuilders
Most people’s training routines include strength workouts that target the core and lower body. Running, dancing, and participating in sports, for example, all work to strengthen the core and lower body. For bodybuilders, however, a lack of attention to the upper back can lead to a stooped posture and the inability to lift high weights.
Fortunately, the barbell seal row is a tried-and-true isolation exercise that works several muscles in the upper back, shoulders, and lats. The barbell seal row does not include your chest or lower body. Bodybuilders can integrate this exercise into their program to improve volume and promote muscular growth in the upper back.
Who Should Not Do?
People With Back Injuries
The barbell seal row is an excellent workout for developing strong, well-defined back muscles.
Despite this possible benefit, people who have stiff pain in their spine or lower back should be cautious when doing this exercise. Although it is natural to feel stiff after a workout, if you have a history of back discomfort, you should avoid this exercise because it may aggravate the condition.
If you’ve experienced a back problem in the past and are still unsure whether you can perform a barbell seal row, speak with a coach or trainer.
People With Shoulder Impingement
Shoulder impingement is caused when your connective tissue presses on the shoulder blade. The symptoms include discomfort that worsens with lifting and reaching movements.
Lifting the barbell towards your chest demands you to flex your elbow and retract your shoulder blades. For people with shoulder impingement, repetitive activity may put stress on the joint, exacerbating the condition.
If you have shoulder impingement, you should avoid doing workouts that compress the shoulder’s connective tissues. Consult a healthcare expert for professional advice.
Benefits Of The Barbell Seal Row
Addresses Muscle Imbalance
A significant advantage of barbell seal rows is that they alleviate muscle imbalance. Muscle imbalance occurs when some connected muscles are underdeveloped compared to others. A frequent upper body imbalance develops when the chest and front shoulder muscles develop more than the back muscles.
The barbell seal row is a useful exercise for correcting upper-body muscle imbalances because it does not include the chest or lower body. It effectively targets the upper back muscles, especially the posterior deltoids and rhomboids, thus addressing imbalances and improving good posture.
Minimizes Stress On The Spine
The barbell seal row is done while resting on a bench. This eliminates the potential of cheating or momentum, requiring the back muscles to perform all of the work.
This position offers enormous benefits, particularly for spine health. It supports the lower back and spine, allowing you to build upper back muscles without putting undue strain on the spine.
Furthermore, the exercise can be beneficial in avoiding worsening a spinal injury or hastening recovery after a strong deadlift workout.
Builds Strength
A strong upper back is necessary to keep the spine neutral during exercises like deadlifts and squats. Horizontal pulling exercises, such as the seal row, have been shown to strengthen the entire back, including the lats, rhomboids, traps, and rear delts.
Compound workouts that engage many muscle groups at the same time allow you to lift heavy weights safely. They are also beneficial for developing strength and muscle.
Frequently Asked Questions
Primarily, it targets the upper back muscles and shoulder muscles including the upper and lower traps. It also engages several secondary muscles including the lats, rear delts, and biceps.
Barbell seal rows are considered hard because they eliminate the chance of cheating or using momentum. This makes pulling the barbell so difficult especially for beginners.
It is called seal row because it resembles the way a seal (animal) may appear when placed on a bench
Barbell seal rows are generally considered safe if done using the right form and technique. Caution is advised if you’ve back or shoulder issues as discussed above.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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