What muscles does the Seal Row work?

Mainly the lats and traps. It also works the biceps and front delts.

What equipment do you need for the Seal Row?

It uses a barbell. Without it, the Smith Machine Bent-Over Row and the Bent Over Two-Dumbbell Row Palms In train the same muscles the same way.

GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Backpack Row.

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Strict barbell row performed face down on a raised bench so the hips and lower back stay out of the lift.

Raise a flat bench on blocks or plates until a loaded bar clears the floor at arm's length.
Lie face down with your chest on the pad and your head past the end of the bench.
Take an overhand grip a little wider than your shoulders and hang the bar with straight arms.
Pull your shoulder blades together and drive your elbows up until the bar reaches the bench.
Hold the top for a beat without lifting your chest away from the pad.
Lower the bar under control to full arm extension and repeat.

Peeling your chest off the pad to finish a rep, which puts back the momentum the bench position exists to remove.
Setting the bench too low, so the bar hits the floor and the bottom of every rep is cut short.
Leading with the hands instead of the elbows, which hands the work to the biceps and starves the mid-back.
Dropping the bar quickly on the way down, which loses tension in the lats over most of the range.

What muscles does the Seal Row work?: Mainly the lats and traps. It also works the biceps and front delts.
What equipment do you need for the Seal Row?: It uses a barbell. Without it, the Smith Machine Bent-Over Row and the Bent Over Two-Dumbbell Row Palms In train the same muscles the same way.
Is the Seal Row good for beginners?: GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Backpack Row.