GMWD Seal Row Bench Review

The GMWD seal row bench is a high prone row bench where I can isolate my upper and middle back muscles.

This is a specialty bench that’s mostly seen at commercial gyms.

With a big foot print this will take up a bit of space in a garage gym but if space is not an issue for you, you’ll back will grow.

Let’s check it out!

Unboxing

The GMWD seal row bench came in two boxes.

All the contents came wrapped in plastic, bubble wrap, and protected with styrofoam so I have no damages to report.

Here are all the parts once I got them out of the boxes.

Assembly for this was real easy since there’s not a lot of parts to it.

And here’s the seal row bench all put together.

Now I’m gonna give you all the details.

Specs

• Material: Main body is made of 4″ x 2″ 14-gauge steel

• Dimensions: 62″L x 37″H x 55″W

• Weight: 108 lbs

• Weight capacity: 1500 lbs

• Padding: 54″L x 11″W, 2″ thick

Features

Padding

The pad on the prone row bench is long so my legs aren’t able to touch the floor.

This means I can’t cheat at all…

All the work is done by my back muscles making the seal row a killer back isolation exercise.

The pad is about 2″ in thickness.

It’s sturdy but gives a little to provide comfort.

The dimensions of the pad are 54″L x 11″W.

With the narrow width I don’t feel any restriction on the range of motion of my arms.

Plastic Guard

Right below the pad there’s a long piece of hard plastic attached to the frame.

That’s there to protect both my barbell and the seal row bench frame if I pull too high.

J-Cups

The prone row bench comes with two sets of J-cups at different heights.

The J-cups have a hard plastic cover that’s bolted down to the frame.

I’m 5’7″ and the bottom J-cup works fine for me but people with short arms can use the top J-Cup.

Anti-Slip Feet Covers

The front feet have anti-slip covers that just slip on.

These aren’t held in place so when I move the bench sometimes they slip off.

I think this is something they could improve on so that they stay on permanently.

If the bench is kept in one spot then these isn’t an issue.

The back foot also has a rubber cover but this one doesn’t slip out.

Band Pegs

I like that the bench comes with bands pegs to add a challenge to seal rows.

Using the band pegs, I can anchor a resistance band and wrap it around the barbell sleeve.

So at the top of the seal row the resistance increases as the band stretches.

Makes it way harder even with light weight.

Weight Horns

The back leg has a couple of weight horns on it and these can be used in several ways.

I can add weight plates to weigh it down and add stability to the seal row bench while I exercise.

And I can use it for weight plate storage.

Lastly, they can be used as steps to hop on the bench.

Muscles Worked With A Seal Row Bench

Having my chest and legs supported takes my low back, glutes, and hamstrings out of the exercise so all the work falls on my back muscles.

With that being said, I can change the angle of my arms to hit different back muscles.

If I have my arms flared out, I’ll target more of the posterior deltoids and upper back.

Arms at 45 degrees will hit more lats and middle back muscles.

Seal Row Bar NOT Necessary

To get the most out of the GMWD seal row bench, a seal row bar is recommended.

Seal row bars are cambered so the bar doesn’t touch the bottom of the bench.

This gives you more range of motion to get a full contraction in the middle back.

Here’s what Rogue’s seal row bar looks like.

But is a seal row bar really necessary to use this bench?

Not really, here are a few alternatives I’ve used…

If all you have is a straight barbell, add a set of Angles 90 grips to add more range of motion to the top of the exercise.

Here’s what that looks like.

As you can see my elbows are close to my body so I’m hitting more lats and middle back there.

But since the Angles 90 use straps, I have the option to flare my arms out to hit more upper back and posterior deltoids.

Second option would be the Kensui Swissies which are neutral grip handles.

Same concept as the previous handles but these are neutral grip.

They also have a 45 degree option called Swissies 45.

And other seal row bar alternative I use is the Exponent Edge curl bar.

This bar has a 30 degree angle similar to a seal row bar so it helps me to avoid hitting the bottom of the bench.

Seal Row Bench Alternatives

I’ve previously used my Bulletproof Isolator seat pad for seal rows and it works since it doesn’t have a frame below it.

But my feet still touch the floor which takes away from completely isolating my back muscles like a seal row bench does.

The advantage of this set up is that it’s low enough to where I can use dumbbells for seal rows.

With the seal row bench I’m up too high and can’t reach the floor to pick up dumbbells.

Pros & Cons

Pros

• Stable: Doesn’t wobble under heavy weight and I can add more stability by loading storing pins with weight plates

• Comfortable: Padding feels good comfortable

• Weight capacity: At 1500 lbs weight capacity, this prone row bench can be used by anyone regardless of fitness level

• Isolation: I can really feel the exercise isolate my middle back muscles since the bench prevents me from cheating reps

• Height: Bench is high so I have plenty of room at the bottom of seal rows without touching the floor

• Band pegs: I like having the option to make the exercise harder with resistance bands

• Lifetime warranty: GMWD offers a lifetime warranty on this product which tells me it’s made to last

Cons

• Size: I love how this machine isolates my back muscles but it does take up a lot of space in a garage gym

Where To Buy

GMWD Seal Row Bench Review

I like the stability, comfort, and isolation I get from the GMWD seal row bench.

Using the bands pegs makes the seal rows much harder without the need for extra weight.

If you have the space, this is a great addition to any home gym for back and posterior delt workouts.

Check Out The GMWD Seal Row Bench