Dumbbell Seal Row

Set an adjustable bench to a flat position and place it on a rack or platform high enough so that your arms can hang freely without touching the ground.

Lie face down on the bench with your chest and stomach supported, allowing your arms to hang straight down.

Ensure the bench is high enough to allow full range of motion without hitting the floor with the dumbbells.

Focus on squeezing your shoulder blades together at the top of the movement for maximum back engagement.