Eccentryx / Exercise Atlas / pull
Seal row
Chest on elevated incline bench, arms hang free, row to lower chest.
Muscles
- Primary
- mid back
- Supporting
- lats, rear delts, biceps
Mechanics
- Pattern
- horizontal pull
- Equipment
- dumbbell, bench
- Geometry
- 150° Pull Pivot
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Rhomboids and mid-traps fire without any lower back contribution.
- Progression
- Add load when full hang is achieved at the bottom every rep.
- Regression
- Chest-supported DB row on a flat bench if the elevated setup wobbles.
Watch for
- Shrugging at the top — traps take over from rhomboids
- Letting elbows flare out — turns into a rear-delt exercise
- Short reps — arms must reach full extension at the bottom
Substitutions
- Chest-supported dumbbell row
- Cable row
- T-bar row