Mobility Band Seated Row

May 17, 2018 2 min read

We created our Home Gym Hacks series to help you get the most out of your home gym, and make sure you never feel limited because of it! Our Home Gym Hacks series offers tried and true tips and tricks for you to get the most out of your home gym.

Subscribe to our YouTube Channel for the full Home Gym Hacks video series--we try to put a new episode out every week!

Here is a video demonstration.

Equipment Needs for Mobility Band Seated Row:

  • 2 Mobility bands

mobility-bands mobility-bands-tied

Mobility Band Seated Row

The first thing you need to do is select a mobility band that will provide adequate resistance as your primary mobility band. Second, select a smaller band as a "handle". Now that you have chosen your mobility bands, sit on the ground. Now place the primary mobility band around your feet so that when you pull it towards your body it will be pulling on the bottoms of your feet. Keep both loops of the primary band up by your shins. Next loop the "handle" mobility band in half and thread it through the primary mobility band by your shins. This provides you with 2 handles to pull with, while the primary mobility band is now pulling against the bottom of your feet. Grab the loops of the handle band and perform the seated row.

Here are a few things to keep in mind while doing this exercise:

  • The band is best positioned across the middle/bottom of your feet to prevent any movement of the band while performing the exercise.
  • Be intentional that you pinch your shoulder blades together as you pull the bands to your abdomen.
  • You can put a wooden dowel through the band loops (where your hands go) to create a bar you can pull.

    That's all there is to it! Next time you want to do rows give this Home Gym Hack a try!


    If you have any questions or recommendations please comment and let us know! We love to help you figure out how to add new movements into your home workouts or hear what's working for you.

    Leave a comment

    Comments will be approved before showing up.