Seal Row for BJJ
The seal row is performed lying face down on an elevated bench, completely eliminating momentum and lower back stress. This strict pulling variation isolates the back muscles and teaches the retraction pattern needed for powerful gi grips. The chest-supported position ensures pure back and arm pulling strength.
✓ Step-by-Step Instructions
- 1 Set up a bench elevated on blocks or plates so your arms can hang freely beneath.
- 2 Lie face down on the bench with a barbell or dumbbells below you.
- 3 Grip the weight with arms fully extended.
- 4 Pull the weight up toward the underside of the bench.
- 5 Squeeze your shoulder blades together hard at the top.
- 6 Lower with control to full extension before the next rep.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Builds pure pulling strength without momentum, mimicking the strict retraction needed when holding grips against a resisting opponent. Develops the scapular control important for back takes.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Lifting the chest off the bench
- ⚠ Not achieving full scapular retraction
- ⚠ Cutting range of motion short
- ⚠ Using too much body english
🔄 Variations
- → Dumbbell seal row
- → Wide-grip seal row
- → Underhand seal row
- → Chest-supported machine row
Track Your Seal Row Progress
Log your strength training sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Seal Row help my BJJ game? ▼
Builds pure pulling strength without momentum, mimicking the strict retraction needed when holding grips against a resisting opponent. Develops the scapular control important for back takes.
What equipment do I need for the Seal Row? ▼
You will need: barbell, bench, blocks. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Seal Row? ▼
The Seal Row is rated 2 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.