DIY Seal Row Bench, rack attached utility seat

hello everyone welcome back to another 
diy gym equipment video my name is Kyle   and this week we're going to make a seal 
row bench attachment for your power rack what are seal rows? they're rows that you perform 
while laying horizontal the word seal comes from   the tendency of the lifter to kick their legs 
up while they're doing the lift there are many   benefits to doing seal rows but the main benefit 
is full activation of the lats while putting   little to no pressure on the lower back there are 
lots of options for purchasing a standalone seal   row bench but they tend to be pretty pricey and 
take up a lot of space that's why this is such a   great build the materials cost me about 30 bucks 
because i already had a lot of this stuff laying   around if you're starting from scratch and buying 
all the materials new it'll cost you around eighty   to ninety dollars the total size is forty eight 
by twelve by seven inches and it weighs just   under twenty five pounds when i'm not using it 
it conveniently fits behind my functional trainer   it's a pretty versatile piece of equipment in 
addition to seal rows i've also used it as an   adjustable high plyo box it works great for hip 
thrusts box squats body weight reverse hypers   split squats it's the perfect support for my 
preacher pad dumbbell step-ups ghd sit-ups and   i can use it to turn my gym into a home office 
okay enough chit chat let's build this thing safety first wear a dust mask wear eye protection 
wear hearing protection diy projects are awesome   but being safe is even more awesome i won't 
be providing a cut list for this project all   the dimensions will be based on your power rack 
but i'll show you how to get the dimensions that   you need to build this the full list of tools and 
materials that i use is located in the description   of this video as a bonus if you purchase from 
any of those links it goes towards helping to   support this channel i start off by cutting my 2 
by 12.

You'll want to measure the distance to the   outside of each safety for me it's 48 inches i'm 
using a sliding miter saw but you can also use a   circular saw for this next i find a piece of scrap 
2×4 and cut it to two 10 inch pieces when in use i   want to secure this to my safeties using hitch 
pins i hold a 2×4 up to my safety and mark one   of the holes with a pencil when drilling i stack 
them and clamp them so the holes are identical   these holes will allow me to attach to 
my safety spotter arms using hitch pins   by the way if you're watching this and thinking 
it's a lot of work or you don't want to invest   in the tools to build this that's okay too rogue 
actually sells something very similar it's called   the monster utility seat and it is solid as a 
rock i have a link to it in the description of   this video in terms of placing your two by fours 
they'll go on the insides of the safeties you can   place your two by twelve on the safeties and 
mark it that way or just measure the safeties   i'll be attaching the two by fours to the two by 
twelve using three inch lag screws i use one and   an eighth inch forstner bit and drill about a half 
an inch deep this will make sure the lag screws   sit flush once those are drilled i take a smaller 
bit and drill all the way through the center after clamping the 2×4 in place i add lag 
screws and washers and this part is done at this point you can call it a day 
it works as a seal row bench perfectly i'd like to make mine a little more comfortable 
to use i'll be adding a removable pad to the top   if you're new to upholstery don't let this 
scare you off i only learned recently and   i'm definitely not a pro but it's really not 
that bad if that still didn't convince you   you can try using a yoga mat or just use a face 
pillow like this guy these long rib cuts are   much easier with the table saw but can also 
be done with a circular saw or even a jigsaw   i lay the 2 by 12 on top of the plywood so i can 
mark and drill my holes these holes don't have to   be perfectly symmetrical but it helps if you think 
you may want to remove the pad at some point i   clamp my pieces together before drilling the holes 
i'll be using quarter inch bolts to attach these   pieces so i use a 3 8 inch forstner bit to give 
myself a little extra room you want to at least   go deep enough to hit the plywood underneath flip 
it around and do the same thing on the other side once i'm through the 2 by 12 i move it and 
drill the rest of the way through the plywood i'm using prolonged t-nuts to secure the bolts 
for the pad these just hammer in super easy   i flip the plywood over and lay the 2 by 12 over 
the top you'll want to make sure the holes line up   before you move on to the next step mine line 
up perfectly it's time to add the padding i'm   using one inch thick foam if you want more 
padding you can go thicker or just double up the foam will go on the same side as the t-nuts i 
spray some adhesive down before placing the foam   my foam is not quite long 
enough but that's an easy fix   i can use a scrap piece to 
fill in the missing part the material i used to cover the foam is some 
sort of fake vinyl i got a large roll for   pretty cheap on amazon you'll want an excess 
of about two and a half inches on each side after cutting the material i'm ready to staple it the trick to using the stapler is that you need   to have the right staples and 
the proper amount of pressure i'm using half inch staples because my plywood is 
half inch the staple gun is powerful so i turn the   pressure down pretty low you should make sure 
to test the pressure before starting this step   once that is set you just lay the fabric down 
and staple be careful not to staple your fingers corners are tricky and i still haven't 
figured out how to make them look   good but as long as the staples 
hold the fabric down it's fine i spray paint the 2 by 12 piece black before 
attaching the pad i don't bother spraying the part   that will be covered by the pad this next part is 
super easy as long as your holes line up properly   once the bolts are secure this thing is good to go you can do seal rows with dumbbells you can do 
them with straight bars or even a curl bar but   i prefer to use a camber bar because of the extra 
range of motion they allow i currently have two   camber bars bells of steel's arch nemesis swiss 
bar and the titan multi-grip camber bar both cost   around 200 and are great to have around the home 
gym so that's it let me know what you think in the   comments section below thanks for watching 
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