Seal Row

How to do it

1. Setup

   Brace the torso, lengthen through the arms and set the shoulders away from the ears.

2. Execution

   Drive the elbows toward the hips or behind the torso, pause at peak contraction and return with control.

3. Avoid

   Avoid using momentum, shrugging or shortening the stretched position.

4. Overload

   When you complete every prescribed set at the top of the rep range with clean form, increase the load by 2.5–5% next session.