This is my primary rowing movement for my back thickness. I stole it from Dominic Haley, who in turn got it from his coach Alberto Nunez.
I think this movement is superior to a lot of other rowing movements. Even though I'm only up to 40kg/88lbs whereas I'd be lifting 150kg+ on barbell bent over or T-bar rows I prefer it because :-
🔸 it's harder to cheat
🔸 hence easier to track progression
🔸 I get both a superior stretch and contraction, due to my chest being supported
🔸 saves my lower back, so back is fresher for squats and deadlifts
Give it a try if you haven't already, it'll be a revelation. Firstly :-
🔹start with DBs slightly in front of delts and open out scapula to get a good stretch
🔹while contracted, pull DBs towards your navel, not your chest
🔹at the top, raise your chest while trying to contract your mid to lower back, hold there for a second
🔹lower weight under control, repeat
🔹10-12 reps for 3 sets should do the trick
Oh, and it's called the seal row because as I try to contract my lower back my legs involuntarily raise and I end up kinda looking like a seal (with glutes)!
Sam Watt - Champion personal trainer and nutrition advisor