Bros, building a back that a silverback Gorilla would be envious of is no easy task. Being Mayor of Big Back USA is privilege. It’s a titled we all hope to claim one day, but very few of us will ever put in the work to actually get there.
Hell, I wrote an entire plan to help you get a big back and why it’s such a big deal. It’s that important.
Just to recap for those too lazy to click: a well developed back sets you apart from the posers when it comes to physique. A well-developed back gives you that coveted V-taper look. It also signifies that you’re clearly strong as fuck, and not to be fucked with.
There are plenty of bros out there with a great chest or arms. There aren’t near as many with a great back, though.
Today we’re looking at an exercise that you need to add into your routine if you’re looking to take your back to the next level. That exercise is the Seal Row.
The Seal Row is a big of a strange looking exercise at first, like a mix between a hammer strength row, barbell row, or dumbbell row. It also initially looks like a pain in the ass to set up. And if you’re gym isn’t equipped properly, it is.
Before we delve any further, I’ll drop you guys a video from Alberto Nunez of 3DMJ, one of the smartest dudes in the strength-training world.
Strange looking movement right? Here’s why that goofy movement kicks so much ass though.
- No chance in hell you fuck up your lower back.
One of the big detractors from using barbell rows, 1 arm dumbbell rows, and other rowing variations is the possiblilty that you can fuck up your lower back. I can personally attest to this. I tried to go too heavy on a barbell row at one point, and got carried away.
Before I knew it, my lower back was fucked for months to come. The seal row removes that possibility, because of the chest support. If you can’t fuck up your lower back, you can get more quality training sessions in over time, which means more gains will be had.
- No momentum to help you pull the weight.
This point goes hand in hand with point 1. If you’re using momentum to move the weights, you’re not getting as much out of the movement as you should. You’re placing yourself at risk of injury, and you’re lifting with your ego.
The seal row removes the chance for you to use momentum, so everything you pull is done using your back, shoulders, and arms. This means more development in those muscle groups, and less injury.
- More range of motion for more gains.
I like using dumbbells with the seal row, because I can pull up past the bench and focus hard on squeezing my lats. The seal row also allows me to get a full stretch in my lats, and row the weight in a more controlled motion, leading to more metabolic and muscular damage.
The greater range of motion along with the controlled lift means more muscular development. Or put another way, the perfect recipe for getting your back jacked as fuck.
I haven’t been this hyped about a new exercise variation in quite some time, and for good reason. I’ve wanted to give the seal row a try for quite some time now, and now it’s going to become a staple in my routine.
Like I said, it can be a real pain the ass to set up if your gym doesn’t have the proper equipment. So take your time and ideally try it out when your gym isn’t as crowded. If you’re patient and go through the set up though, your back development will be better for it.
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