OrthoRepForever Free
ProgramsStandardsExercises
OrthoRep

Evidence-based strength training, free and open source. Track your progress, follow proven programs, and reach your goals.

Product

  • Programs
  • Standards
  • Exercises

Resources

  • Open Data
  • GitHub Repo
  • Privacy Policy

Community

  • Contributors
  • Report a Bug
  • Discussions

© 2026 OrthoRep. All rights reserved.

Back to all standards
Horizontal Pull

Seal Row

Strength Standards: Seal Row

LevelMaleFemale
Elite
1.50x BW1.00x BW
Advanced
1.10x BW0.73x BW
Intermediate
0.78x BW0.52x BW
Novice
0.55x BW0.35x BW
Untrained
0.35x BW0.22x BW

Source: Estimated from barbell row

Calculate Your Level

Related Exercises

Other horizontal pull exercises with strength standards:

  • Barbell Row
  • Dumbbell Row
  • Pendlay Row
  • T-Bar Row