Quick MacGyver-style setup for the hotel weight room Dumbbell Seal Rows. Note the elevated bench via dumbbells for height. Read below on why you need to be doing these.

Dumbbell Seal Rows are a killer upper back exercise. They target your upper back as good as any row exercise. This is key to train for healthy shoulders and good posture. 

Keep your chin tucked and core tight. Avoid pulling so high that the elbows are well above the level of your back. It's ok if they peek up over the level of the back. Go slow on the way down.


Use on upper body day or as a super set exercise in a total body lift. Pair with non-grip dominant exercises. Shoot for 2-4 sets of 8-20 repetitions.

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Tim DiFrancesco, PT, DPT, ATC, CSCS spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and is the founder of TD Athletes Edge.  He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.

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