{"id":8025,"date":"2021-10-14T21:38:09","date_gmt":"2021-10-14T21:38:09","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=8025"},"modified":"2021-10-14T21:43:25","modified_gmt":"2021-10-14T21:43:25","slug":"seal-rows-for-a-stronger-back","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/seal-rows-for-a-stronger-back\/","title":{"rendered":"Seal Rows For A Stronger Back"},"content":{"rendered":"\n<p class=\"has-text-align-left\">Have you tried Seal Rows before? While the set-up isn\u2019t always the most practical, the exercise is awesome and is totally worth doing! \u2063 \u2063Seal Rows strengthen the muscles in the mid and upper back, and improve shoulder and scapular controlled mobility.\u2063 \u2063 <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Seal Rows\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/fysL_YZh1k0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: \u2063 <\/strong>\u2063 <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Elevate a bench. You may elevate the bench on two other benches, boxes, bumper plates, etc. The bench should be high enough that you can fully extend your arms without the weights hitting the floor.\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Lie in a prone position on the bench. Your head, torso, and hips should be in a stacked position. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Extend your legs, and contract your glutes and quads. Your head, torso and thighs should be in contact with the bench.\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Grab onto a barbell in a pronated grip, and adopt your preferred hand width. Or you may perform this exercise using dumbells\/kettlebells.\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In the starting position, the barbell should be slightly ahead of your shoulders.\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (wrinkle the front of your shirt), and contract your glutes and quads (you want tension in your lower body).&nbsp;&nbsp;\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Perform a row. Do not initiate the movement with your arms, and do not use momentum.\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In the top position, do not allow your elbows to flare out.&nbsp;\u2063Really contract the muscles in your back, and around your shoulder blades. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Lower the weight to the starting position with control.&nbsp;Your shoulder blades should perform the reverse movements as they did during the rowing\/concentric component and should spread apart and move away from the spine, around the ribcage, and away from the opposite hip. Do not keep them pinned.\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In the bottom position, your elbows should be close to fully extended, but not hyperextended, and the barbell should be slightly ahead of your shoulders.&nbsp;\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, do not allow your shoulders to shrug towards your ears or round, or shoulders blades to excessively elevate towards your ears.\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you.&nbsp;<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><a href=\"https:\/\/meghancallawayfitness.com\/pull-up-and-lower-body-package\/\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C-1.jpg?resize=563%2C493&#038;ssl=1\" alt=\"\" class=\"wp-image-7337\" width=\"563\" height=\"493\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C-1.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C-1.jpg?resize=300%2C263&amp;ssl=1 300w\" sizes=\"auto, (max-width: 563px) 100vw, 563px\" \/><\/a><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left has-background\" style=\"background-color:#efefef;font-size:18px\">Get a package of&nbsp;<em>The Ultimate Pull-Up Program&nbsp;<\/em>and&nbsp;<em>The Ultimate Lower Body And Core Program<\/em> for $157.&nbsp;Both programs regularly cost $97 each, so you save $37.&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/pull-up-and-lower-body-package\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Have you tried Seal Rows before? While the set-up isn\u2019t always the most practical, the exercise is awesome and is totally worth doing! \u2063 \u2063Seal Rows strengthen the muscles in the mid and upper back, and improve shoulder and scapular controlled mobility.\u2063 \u2063 Coaching Tips: \u2063 \u2063 Elevate a bench. You may elevate the bench on two other benches, boxes, bumper plates, etc. The bench should be high enough that you can fully extend your arms without the weights hitting the floor.\u2063 \u2063 Lie in a prone position on the bench. Your head, torso, and hips should be in a stacked position. Extend your legs, and contract your glutes and quads. Your head, torso and thighs should be in contact with the bench.\u2063 \u2063 Grab onto a barbell in a pronated grip, and adopt your preferred hand width. Or you may perform this exercise using dumbells\/kettlebells.\u2063 \u2063 In the starting position, the barbell should be slightly ahead of your shoulders.\u2063 \u2063 Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (wrinkle the front of your shirt), and contract your glutes and quads (you want tension in your lower body).&nbsp;&nbsp;\u2063 \u2063 Perform a row. Do not initiate the movement with your arms, and do not use momentum.\u2063 \u2063 In the top position, do not allow your elbows to flare out.&nbsp;\u2063Really contract the muscles in your back, and around your shoulder blades. Lower the weight to the starting position with control.&nbsp;Your shoulder blades should perform the reverse movements as they did during the rowing\/concentric component and should spread apart and move away from the spine, around the ribcage, and away from the opposite hip. Do not keep them pinned.\u2063 \u2063 In the bottom position, your elbows should be close to fully extended, but not hyperextended, and the barbell should be slightly ahead of your shoulders.&nbsp;\u2063 \u2063 For the duration of the exercise, do not allow your shoulders to shrug towards your ears or round, or shoulders blades to excessively elevate towards your ears.\u2063 \u2063 For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.\u2063 \u2063 For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.\u2063 \u2063 In terms of breathing, do what works and feels best for you.&nbsp; Get a package of&nbsp;The Ultimate Pull-Up Program&nbsp;and&nbsp;The Ultimate Lower Body And Core Program for $157.&nbsp;Both programs regularly cost $97 each, so you save $37.&nbsp; LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":8028,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[11,87,23],"tags":[1396,266,648,649,1281,1280,1278,1279,1276,1036,1026,1043,1025,1042,1141,1150,1143,1149,1140,1142,1139,1144,1152,1154,1155,1151,1147,1153,1146,1156,1275,1274,1272,1273,1035,1034,1032,1033,1057,1061,1056,1060,1054,1058,1055,1059,1024,1041,1023,1040,1021,1038,1022,1039,1277,846,1283,1046,1282,1045,650,651,1138,1137,1148,1145,469,776,1271,1270,1269,1268,1267,1018,1031,1030,333,1029,1028,1027,1044,1395,660,511,1052,1053,1051,1020,317,470,331,590,298,467,1037,845,1019],"class_list":["post-8025","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-pull-ups","category-pulling-movement","category-shoulder-health","tag-back-exercise","tag-back-exercises","tag-back-workout","tag-back-workouts","tag-best-delt-exercise","tag-best-delt-exercises","tag-best-delt-workout","tag-best-delt-workouts","tag-best-exercise-for-rotator-cuff-stability","tag-best-exercise-for-scapula-stability","tag-best-exercise-for-shoulder-mobility","tag-best-exercise-for-shoulder-mobility-for-athletes","tag-best-exercise-for-shoulder-stability","tag-best-exercise-for-shoulder-stability-for-athletes","tag-best-lower-trapezius-exercise","tag-best-lower-trapezius-exercise-for-athletes","tag-best-lower-trapezius-exercises","tag-best-lower-trapezius-exercises-for-athletes","tag-best-lower-trapezius-workout","tag-best-lower-trapezius-workout-for-athletes","tag-best-lower-trapezius-workouts","tag-best-lower-trapezius-workouts-for-athletes","tag-best-mid-trapezius-exercise","tag-best-mid-trapezius-exercise-for-athletes","tag-best-mid-trapezius-exercises","tag-best-mid-trapezius-exercises-for-athletes","tag-best-mid-trapezius-workout","tag-best-mid-trapezius-workout-for-athletes","tag-best-mid-trapezius-workouts","tag-best-mid-trapezius-workouts-for-athletes","tag-best-rotator-cuff-exercise","tag-best-rotator-cuff-exercises","tag-best-rotator-cuff-workout","tag-best-rotator-cuff-workouts","tag-best-scapula-exercise","tag-best-scapula-exercises","tag-best-scapula-workout","tag-best-scapula-workouts","tag-best-serratus-exercise","tag-best-serratus-exercise-for-athletes","tag-best-serratus-exercises","tag-best-serratus-exercises-for-athletes","tag-best-serratus-workout","tag-best-serratus-workout-for-athletes","tag-best-serratus-workouts","tag-best-serratus-workouts-for-athletes","tag-best-shoulder-exercise","tag-best-shoulder-exercise-for-athletes","tag-best-shoulder-exercises","tag-best-shoulder-exercises-for-athletes","tag-best-shoulder-workout","tag-best-shoulder-workout-for-athletes","tag-best-shoulder-workouts","tag-best-shoulder-workouts-for-athletes","tag-delt-exercises","tag-delt-workout","tag-home-workout-exercises-for-delts","tag-home-workout-exercises-for-shoulders","tag-home-workout-for-delts","tag-home-workout-for-shoulders","tag-lat-exercise","tag-lat-workout","tag-lower-trapezius-muscle","tag-lower-traps","tag-mid-trapezius-muscle","tag-mid-traps","tag-overhead-mobility","tag-rotator-cuff","tag-rotator-cuff-exercise","tag-rotator-cuff-exercises","tag-rotator-cuff-training","tag-rotator-cuff-workout","tag-rotator-cuff-workouts","tag-scapula","tag-scapula-exercise","tag-scapula-exercises","tag-scapula-stability","tag-scapula-training","tag-scapula-workout","tag-scapula-workouts","tag-scapula-workouts-for-athletes","tag-seal-row","tag-seal-rows","tag-serratus","tag-serratus-anterior","tag-serratus-anterior-muscle","tag-serratus-muscle","tag-shoulder-exercise","tag-shoulder-exercises","tag-shoulder-mobility","tag-shoulder-prehab","tag-shoulder-presses","tag-shoulder-stability","tag-shoulder-training","tag-shoulder-warm-up","tag-shoulder-workout","tag-shoulder-workouts","main-post"],"yoast_head":"<!-- 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controlled mobility.\u2063 \u2063\" \/>\n<meta property=\"og:url\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/seal-rows-for-a-stronger-back\/\" \/>\n<meta property=\"og:site_name\" content=\"Meghan Callaway\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/meghancallawayfitness\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-10-14T21:38:09+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-10-14T21:43:25+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/10\/IMG_2470.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"609\" \/>\n\t<meta property=\"og:image:height\" content=\"387\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Meghan\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@fitfaststrong\" \/>\n<meta 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