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VIDEO: The SEAL ROW - a superior back exercise?

6/22/2017

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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
🔹contract back
🔹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 
🔹enjoy! 

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)!
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