Barbell Lying Seal Rack Row

1. Setup:
- Place a flat bench or adjust a rack so that it is at a comfortable height.
- Load the barbell with the desired weight (if applicable) and place it on the floor in front of the bench.

2. Positioning:
- Lie face down on the bench with your body fully extended.
- Your hips should rest on the bench, and your chest should be supported by the surface.
- Ensure that your head is aligned with your spine and not hanging over the edge.
- Reach down and grab the barbell with an overhand grip (palms facing towards you), positioning your hands shoulder-width apart.

3. Starting Position:
- Let the barbell hang directly below you, arms fully extended toward the floor.
- Keep your body flat and engaged, ensuring that your legs are straight and your toes are pointed.

4. Movement:
- Keeping your elbows close to your body, pull the barbell up towards your chest. Focus on squeezing your shoulder blades together at the top of the movement.
- Aim to bring the barbell to your lower chest or upper abdomen for maximum engagement of the back muscles.
- Hold the position for a moment to increase the contraction in your back.

5. Return:
- Slowly lower the barbell back to the starting position, fully extending your arms while maintaining control throughout the movement.

6. Repetitions:
- Perform the desired number of repetitions (typically 8-12 for beginners) while focusing on maintaining proper form.

7. Tips:
- Ensure that your core is engaged throughout the exercise to protect your lower back.
- Avoid using momentum; focus on a controlled movement to maximize effectiveness and safety.
- Rest briefly between sets to allow for recovery.

8. Cool Down:
- After completing your sets, stretch your back and shoulders to aid recovery and flexibility.