Dec ’25 Movement of the Month: Barbell Seal Row

by Coach Aidan

This month’s movement is focusing on building our lats, rear delt (shoulder), and traps. All these muscles are important because they play a huge roll in our pulling strength for both gymnastics and the Olympic lifts.

Although this is the movement for December I’d prefer you to build this progression across 6 weeks. 3 weeks focusing on muscular endurance and 3 weeks working on absolute strength. Then rinse and repeat using heavier weights for both 3 week blocks if possible.

Week 1: 2-3 sets x 12 reps (rest 1:30-2:00)

Week 2: 3-4 sets x 10-12 reps (rest 1:30-2:00)

Week 3: 4-5 sets x 8-12 reps (rest 1:30-2:00)

Throughout the first 3 weeks I want you to choose a weight that is challenging but you’re starting to struggle 2-4 reps shy of completing your set. Now, when do you add weight verse when do you add reps? If you pick a weight and complete all 12 reps easily, add some weight the following set or week. If you failed to do 12 reps on all your sets, the following week you’ll try to complete all 12 reps with the same weight before adding any load. For the strength follow the same structure as above but when choosing your weight we want the weight selection to get hard 3/5 reps in forcing your body to adapt to a heavier stimulus.

Week 4: 3 sets x 5 reps (rest 2:00-3:00)

Week 5: 4 sets x 4-5 reps (rest 2:00-3:00)

Week 6: 5 sets x 3-5 reps (rest 2:00-3:00)

How to set up:

2 x 12-16” boxes , a barbell (35-45 lbs), and plates.

Starting position:

1. P{lace your bench on top of your two boxes and lie face down with the barbell underneath your bench.
2. Lie on your stomach with your chest on the bench and engage your glutes and quads prior to pulling.
3. Grip the barbell with an overhand grip slightly wider than shoulder width. Your arms should be fully extended prior to pulling.
4. The rep is completed when the bar touches underneath the bench and your shoulder blades are squeezed together. Lower the bar back down controlled and repeat for your desired reps.

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