Barbell Seal Row

Targets the middle back.

Lie on a high bench, facing it. Your lower legs, below your calves, or your feet will hover off the high bench, depending on your height. Hold a cambered bar, your hands at a wider than shoulder width distance from each other, your palms facing behind you, and your arms perpendicular to your body. Bend your arms, your elbows in. Pulling to your chest targets the upper middle back and rear shoulders. Pulling to your abdomen or your waist targets the lats. Your elbows in targets the lats. Your elbows up targets the rear shoulders, middle back, lower traps, and rhomboids. Pull with your elbows, retracting your shoulder blades as you pull. Pause. Return to the starting position.

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