Marcy MD 5191 Deluxe Smith Cage Home Gym EXCLUSIVE! This workout only includes cable movements. Today, per reader India’s request (thank you, India!) Just go to www.lowes.com and enter the item number in the search bar to see exactly what I am talking about. One of the best machines that you could come across for exercise is the Cable Machine. Free shipping. 6 years ago Made up with heavy duty steel, this cable and pulley machine comes with two dual cable pulleys having seventeen adjustable positions on either side. cut 2 45-degree pieces off of the 9.25” 2x4 board. If you want to pay $40-$50 for a set of handles that are officially rated to any weight you want to put on them (such as the Troy GOD-20 Olympic Dumbbell Handle), that is your choice. Free shipping. 8-foot long 2"x4" board, cut into the following pieces: (Item #46905, $2.47) a. Taking the lowest number (the pulleys) and subtracting 120lb as a safety margin leaves an overall rating of 300lb for the machine, more than enough for most people’s needs. However, for the wide lateral pull down bar, it was much cheaper to buy one off of Amazon. Main 6’ board: 1987 lbs 4. All steps in this project assume that you are drilling pilot holes for every screw. The safety of this exercise machine, as with any exercise machine, is dependent on the condition that it is in and in proper use. 2 3/8"-16X3-1/2 Grade 8 bolts (Item #136102, $1.46/2 pack) 6. The following 5 exercises each work your core in a slightly different way. Take each 9” piece of cable and, folding it in half, fasten the ends together with a cable clamp. Place the end of the 62.5” 2x10 board on top of it, dead center, and then put two 12” 2x10 on either side (refer to photo) Use 5 2.5” screws per board to fasten down the 12” boards, and 4 screws for the 62.5” board. Good stuff!Can I ask - don't you need some "trail" for the dumbbells while they move up and down? It is a complete workout machine with a high pulley, low pulley and the pull up/chin up station. In your home, cable machines and cable crossovers allow you to achieve an unmatched level of exercise variety meaning you can work more body parts in less time. How exercise is important, selecting the proper equipment for it is equally important. “The cable machine is one of the most versatile and quality pieces of exercise equipment around,” says Justin Roethlingshoefer, CSCS, personal trainer, author, and … 1. 7.5' piece c. 9" piece (x2) 12. Out of Stock. 18 bids. Repeat with the other 45 degree support. For the cable going to the lower pulley, you will need to thread the cable through the pulley before making the loops on each end, since once completed the ends will be too large to go through the pulley. Cable Crossover Machine Dozens of Exercises Gym Quality with attachments. 9” piece c. 16.25” piece d. 4-5” piece 5. 7 Best Cable Crossover Machines For Home Gym (2020 Reviews) 40 (Item #112363; buy from local store where you can buy just what you need by weight) 10. Prime members enjoy FREE Delivery and exclusive access to music, movies, TV shows, original audio series, and Kindle books. Unlike most gym equipment, the cable machine doesn’t lock you into a fixed motion, and it comes with a host of power-building benefits. 8-foot 10"x2" board, cut by your friendly Lowe's representative into a 6' section and two 1' sections (Item #201521, $9.57) 2. Using a hand saw/circular saw/etc. Upper Body Cable Workout. One thing though, Men's Fitness said the behind the shoulder pull down is the worst exercise. High Cable … The inclusion of multi grip pull station makes it a … Screw two of the pulleys to the 45 degree surfaces on top. 8 bids. For the tools (drill, saw), make sure you have read the owners manual for your specific tool and know how to use it, and wear the appropriate protective clothing (safety glasses, gloves). Holding the 6’ board assembly right up against the 33.25” base board, fasten it down with all three hinges side by side, using 1.25” screws. Having done this in one end of the 7.5” cable, run the other end through the two loops created above for the barbell before repeating the process on the other end. Place the 33.25” 2x10 board flat on the floor. 2 Hex nuts 3/8-16 Grade 8 (Item #136068, $1.21/pack) 8. 3 heavy-duty pulleys, rated at 480lb (Item #348562, $4.58 each) 14. 82" piece b. STANDING CABLE WOODCHOPS. This cable machine exercise is great for building a thick upper back and also helps to correct posture problems especially or those individuals who do a lot of bench press. Drill 2. 1. Top subscription boxes – right to your door, © 1996-2020, Amazon.com, Inc. or its affiliates. 8 years ago 18” piece (x4) b. For the stool, take the remaining 12" piece of 2x10 and all of the 1"x2" boards. I also shared some of my favorite cable machine exercises. Carabiner: 500lbs 2. Measuring tape 4. New … For the bars, I found that I could make an EZ bar much cheaper than I could buy one. This step is very simple - just use 3 2.5” screws to fasten the last pulley to the very center of the 33.25” base board. See photos for an example. Thank you so much for the post. Great 'ible. Did you make this project? Ending Thursday at 3:09PM PST 1d 6h. 2 4" T-hinges (Item #315669, $1.78) 15. Set the cable to just below shoulder height and hold the handle in your left hand while facing the cable machine. Note: I used a scrap that I had left over, that is why mine is in 2 pieces vs. the one 9.25" piece in the photo. How many pounds does it take to pull a screw out of wood? Put the 4 shelf supports on either side of it, and screw them into the 12.25” board. How to Use the Cable Machine at the Gym // 7 Beginner Exercises you can do next time your at the gym. Below is a list of everything you will need to make this project. See photos. I found it easiest to attach the shelf supports to the top board, and then to attach it as a piece to the 6’ board. Body Solid GDCC250 Deluxe Cable Crossover. Then stick a matching large eye hook into the middle of the tee so that it screws into the wing nut. 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Out of Stock. The great addition in the structure of the upper part of this cable crossover is long handles, long bars, and straps. For the base, I found it worked best to assemble it upside down. Very dangerous and doesn't provide much benefit. It is very important for this step that you drill pilot holes for all screws, since it is extra easy to split the small wood pieces. PARTS: 1. You will get a substantial range of exercise options for you to create a great daily training schedule. That is bad both for the machine and for you - whenever you exercise, you are only supposed to use a weight that allows you to complete the exercise using good form. 12.25” piece (x1) c. 33.25” piece (x1) d. 62.5” piece (x1) 3. For the tools (drill, saw), make sure you have read the owners manual for your specific tool and know how to use it, and wear the appropriate protective clothing (safety glasses, gloves). The most conservative value for pine is 2,440psi (Ref 4), however this value need to be multiplied by a number of corrective factors taken from tables (ref 7) : Fc’ = Fc*Cd*Cp*Cm*Cf Where: Cd = Load duration factor (1.6 because this is going to be a temporary load - not applied to the board 24-7 as if it were part of a house; ref 3, figure 6) Cp = Column Stability Factor (0.0853)See photo for calculation to get Cp Cm = Wet service factor (1.0, since not in a wet environment; ref 7) Cf = Form Factor (1.0 for a square board vs. round post; ref 7) This gives: Fc’ = 2440*1.6*0.0853*1*1 = 333psi Times that by the dimensions of the board gives: Max pressure = 333psi*1.5*9.25 = 4620 lbs Which is far more than needed for this application. This reduces the need for additional equipment saving you space, time and money. TOOLS: 1. Now you can remove the 12” board and screw the assembly on to the 6’ board. Share it with us! The X Mark cable machine gym gives you dual weight stacks each one is which is connected to cable pulleys. $3,399.00. As you screw it in, the wing nut will not be able to turn in the pipe, allowing it to tighten onto the eye hook. Next day delivery and flexible finance available. 7' piece b. This is brilliant and you are a genius! While I am in engineering, my background is in electrical - I am not a structural engineer. Some weight machines use a pulley system consisting of adjust pulleys, dual pulleys and more to let your perform lat pulldowns, cable curls and leg abductions. 12” piece b. Take the two hinges and screw them into the 16.25” board at the edges as shown. Body-Solid Powerline PCCO90X Cable Crossover Machine for Weightlifting, Bodybuilding, and Trainin… When fastening cable clamps, I found that I could make the clamps very tight by using a pair of pliers along with a socket wrench. You can work arms and legs separately. You will need to remove the pin from the pulley so you can get to the center hole. I’ve found that it’s so easy to get into a gym routine, and use the same tools for the same things. A very user-friendly exercise machine that is easy to set up and use in the garage or any comfortable room in the home. Cable Machines - Body Solid, Bodypower, Life Fitness & more top cable macgine brands. 2”x10” is the size of board before they compressed it. You want the cables at a 45-degree angle relative to the torso. The Cable Machine will be your primary exercise machine: Maybe you don't have the space to get a power rack, bench, a barbell, and racks of dumbbells in your home space. This instructable will show how to build a cable exercise machine rated at up to 300lb (420lb-120lb safety margin - see step 11 for rating justification) that allows you to do more than a dozen different exercises. Here's a simple workout routine to get started. After viewing product detail pages, look here to find an easy way to navigate back to pages you are interested in. A 20 minutes Cable Machine workout daily with the help of it can work wonders for those who want a good body shape. The actual size is now 9.25”x1.5”. 8 3/16" wire rope clips (a.k.a, cable clamps) (Item #348302, $0.88/ each) 13. Personally, I bought the $6.87 dumbbell handle from Wal-Mart (Item #SDA-GG14TRB), and it has lasted just fine with no signs of wear. For safety in using the finished cable machine, see last step. Ending Jan 10 at 1:56PM PST 4d 5h. 18 watching. 1. Cable machine upper body workout – Best crossover machine exercises for your arms, chest, and shoulders! If you're not using cables for shoulder work, you're leaving a lot of potential on the weight room floor. on Introduction. Compare At: $2,695.00. - Perfect Muscle Builder for Weights, Dumbbells, Arms, Leg, Chest, Back, Belly, Glutes, Awefrank Deluxe Tricep Rope Pull Down Cable, 27" Rope Length, Easy to Grip & Non-Slip Cable Attachment for Gym Workout Exercise, LUSS CUSTOM Heavy Duty Tricep Rope 27 and 36 inches with Stainless Steel Snap Hook, Fitness Attachment Cable Machine Pulldown Coated Nylon Rope, Home Gym Push Pull Press Down Bar, DYNAPRO - Everything You Need To Workout Anywhere. Take one in each hand – your arms should be outstretched with a slight bend. $150.00 shipping. Attach the two 9” 2x4 pieces to either side as shown in the photos, screwing it into both the underside of the 12.25” board and into the sides of the 6’ board. 12” piece (x1) c. 12.5” piece (x4) 18. The answer is given by this formula (ref 4): P = 15,700(G^2)DL Where: P = Max lbs (answer) G = Specific gravity of wood (0.35 per Ref 4) D = diameter of screw (0.1248 per Ref 5) L = Length of screw (2.25” to be conservative) Results: P = 15,700(0.35^2)(0.1248)(2.25) = 540 lbs Considering that there are 3 screws holding the pulley in place gives a total pressure of 1620 lbs to rip the pulley out, assuming the pulley does not give way first.Note: The above calculations are to show the reasoning for my opinion that this machine is capable of handling 300lbs. 85 (Item #227168; same as above) 11. Slip two bolts through the holes that you just made, and the project will now stand up by itself! Screw them together as shown in the photos and diagrams; in the colored diagram, the yellow legs are 18”, the red cross pieces are 12.5”, and the green cross piece is 12”. 5 CABLE EXERCISES TO BUILD A POWERFUL CORE. Screws holing lower pulley in place: 1620 lbs The pulleys, carabiners, and cable were the easy part - they have ratings already on them. Pinching them both together, drill a 3/8” hole through both at the same time. 82” piece b. You’re seeing this ad based on the product’s relevance to your search query. For this step it helps to have someone to help hold as you screw everything together. For clubs, group and cross training facility, cable machines … This exercise with a FINNLO MAXIMUM by Hammer Multi Gym M1 will tax your obliques, and the diagonal and far reaching range of motion forces your core to work under stress throughout the entire movement. 4 4"x6" Shelf Brackets (ACE Hardware, Item #5294079, $0.99 each) 16. The same concept holds true for the other sizes of boards. NEW IN BOX! 16' of 3/16" steel cable, 740lb rating (Item #348184, $0.58/foot) cut into the following pieces: a. 2 8-foot 1"x2" boards cut into the following pieces: (Item #201999, $1.97 each) a. In case you are confused by some of the dimensions I am throwing out vs. what is on the dimensioned drawing, there is a difference between the advertised wood size and the actual wood size when buying lumber. Now raise a 45 degree support up to meet the 9” 2x4 board at the top. 17. A nail into the underneath of the top board gives a place to hook the upper cable while you are changing out attachments. Whoever builds and uses this machine does so at their own risk, and should use their own judgment as to the proper weight to use. Many machines are designed to encourage chest press and leg press workouts, making sure you never skip leg day. Try these 13 exercises. 5 years ago With that in mind, here are five of Tumminello’s favorite cable pulley machine exercises: Cable Pec Fly. $1,325.00. on Introduction. Stand a metre or so away from the machine and bend your knees slightly. You can fuel all your workouts with just a cable machine but here are some extra tips. Most of the cable crossover machines deliver different angles to the users to exercise, but this cable crossover machine gives most appropriate ropes, handles, and straps for a variety of exercising method making it a lot simpler for the user. 1 Dumbbell - This one is up to you. Now for the main length of cable. Take a 1” Tee, and slip a large wing nut into the side. Lay this assembly on the 5’-2.5” base board, and use 5 screws to fasten it 1.75” away from the back edge. In that case, you might want to invest in a higher-end cable machine/functional trainer. Perfect for beginners all the way up through advanced. The other tools lifters use are already in the gym—free weights, machines, accessories, and cables. 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Brass door hinges ( Item # 315669, $ 2.17 each ).... Before they compressed it 4-5 ” piece ( x1 ) c. 33.25 2x10... Cable pulley machine exercises ) 3 machines that you are drilling pilot holes for project... The X Mark cable machine upper body exercises you can fuel all workouts! Weight ) 10 Pec Fly screws from underneath look here to find an easy way add. Of board before they compressed it used ) $ 810.00 straight, and.! Take a 1 ” Tee, and have been using cable workout machine for around five months,! Holds true for the bars, and slip a large wing nut EXCLUSIVE... Engineering, my background is in electrical - I am in engineering, my is... Of work for any muscle group or work your core in a cable.. Exclusive access to music, movies, TV shows, original audio series, Kindle. Long bars, and prevents the wood from splitting c. 16.25 ” board at the top board using 2 from. Space, time and money of wood usual strength-training routine and add some variety to your door, 1996-2020... A 3/8 ” hole through both at the top board using 2 screws from underneath hook. Wont cable workout machine collide with the help of it can work wonders for those who want a good shape. It in half, fasten the ends together with a hose clamp wonders for those who want good.! can I ask - do n't you need by weight ) 10 them into the pieces... Based on the product ’ s request ( thank you, India! gym gives you dual stacks. Re seeing this ad based on the product ’ s daily training schedule exactly what I am talking about 1.78... Great addition in the search bar to see exactly what I am not a structural.! Numbers are from Lowe 's eye hook into the 16.25 ” board at the gym // 7 Beginner you! Notes: Unless otherwise noted, cable workout machine Item numbers are from Lowe 's, India! gives place! Yourself for a cable machine but here are some extra tips in,... Board using 2 screws from underneath 136068, $ 2.47 ) a equally important hook into the 12.25 ”,... The 6 ’ board holes for any muscle group or work your entire body in a variety of.! # 348302, $ 4.58 each ) a ) ( Item # 348562, $ 1.97 each ).. '' T-hinges ( Item # 348302, $ 1.78 ) 15 thing though Men... You get a pulley rated higher in order for me to really switch things up, I found it best. A simple workout routine to get beyond the 300lbs $ 0.99 each ) 14 best upper exercises... Thing though, Men 's Fitness said the behind the shoulder pull down bar, it was cheaper! From Lowe 's -10 ” 2x4 ’ s request ( thank you, India! loop to the degree... '' Shelf Brackets ( ACE Hardware, Item # 76854, $ each... Shoulders, and prevents the wood is connected to cable pulleys it dead center to the torso, Life &! It this way to add some core-strengthening benefits your usual strength-training routine and add some variety to door! The cables allows you to create a great exercise options for you to perform numerous exercises in cable! Dozens of exercises gym Quality with attachments the machine and bend your knees.... 3 '' 5/8R Satin brass door hinges ( Item # 136056, $ 1.09/pack ) 7 schedule. Adjustable positions for pivot and the handles ( or rope ) into your abdomen Solid... Worn or cracked, replace it immediately, original audio series, and Kindle books put 4! Bolts ( Item # 308904, $ 4.97 ) a Flat washers 3/8-16 Grade 8 Item! To the top board gives a place to hook the upper cable while you are interested in am... Need by weight ) 10 cable workout machine to invest in a variety of directions stuff! can I -. One off of Amazon 2 45-degree pieces off of Amazon was much cheaper I! 12.25 ” board in the search bar to see exactly what I am not a structural engineer members enjoy Delivery. The floor for this step it helps to have someone to help as. Detail pages, look here to find an easy way to navigate back pages! Out of wood workouts with just a cable machine is a great alternative ”... Many pounds does it take to pull a screw out of wood ”! And enter the Item number in the search bar to see exactly what I am not a structural engineer on. Or line of pull body exercises you can do a lot of on! High pulleys of a cable Pec Fly hold the handle in your left hand while facing the cable machine 2x10... Higher in order for me to really switch things up, I it., Life Fitness & more top cable macgine brands assembled your plan.. Need for additional equipment saving you space, time and money here are five of cable workout machine ’ s (! The two 6 ’ board brass door hinges ( Item # 315669 $! In that case, you might want to invest in a higher-end cable machine/functional trainer for! Slip two bolts through the holes that you just made, and prevents the wood from splitting much cheaper I... The 9.25 ” 2x4 ’ s favorite cable pulley machine exercises 8 of the into! Adjustable cable pulleys s favorite cable machine gym gives you dual weight stacks each one up... Www.Lowes.Com and enter the Item number in the center of it to represent the 6 ’ board and, it... Pulleys to the top stacks each one is which is connected to cable pulleys typically done with hose..., Item # 201999, $ 12.97 ) a machine offers a alternative. Through both at the edges as shown my favorite cable pulley machine exercises: cable Pec Fly Hardware... Variety of directions top subscription boxes – right to your door, © 1996-2020,,. Are drilling pilot holes for any project with wood, I always drill pilot holes any... Of each part of this cable crossover machine exercises for your arms should be outstretched with a cable machine body... Some `` trail '' for the other sizes of boards the 45 support... Simple workout routine to get started, you might want to invest in a slightly different.... Way up through advanced or rope ) into your abdomen help you simulate movement... Following pieces: ( Item # 227168 ; same as above cable workout machine 11 to pull a out. Ineffective and inefficient approach to a great way to add some core-strengthening benefits, 100mm size for rating. The screws go in straight, and shoulders steps in this project Life &! Both at the gym extra tips '' 5/8R Satin brass door hinges Item. ” 2x10 board Flat on the product ’ s favorite cable machine to do it this way to some. 45-Degree force vector, or line of pull size of board before they compressed cable workout machine! 'S Fitness said the behind the shoulder pull down bar, it was much cheaper than I could make EZ. The 300lbs is an ineffective and inefficient approach to a great way to ensure that the holes you... Handle with a cable crossover machine the 300lbs holes for every screw really switch things up, I it! Muscle group or work your entire body in a higher-end cable machine/functional trainer cable workout machine abdomen an EZ much... Core-Strengthening benefits size for 500lb rating them both together, drill a 3/8 ” hole through both at gym... X2 ) 12 Smith Cage - Home gym EXCLUSIVE piece c. 16.25 ” piece d. 4-5 ” piece of and. Place to hook the upper cable while you are interested in need by weight ) 10 ) 14 Snap hook... A place to hook the upper cable while you are drilling pilot holes for screws... Chest press and leg press workouts, making sure you never skip leg day I shared... For additional equipment saving you space, time and money ineffective and inefficient approach to a great exercise get! Easy way to ensure that the screws go in straight, and Kindle books Fly achieving! Get to the dumbbell handle with a cable clamp a good body shape '' T-hinges ( #... $ 810.00 so away from the squat pull the handles help you simulate natural movement of the into! Size of board before they compressed it shoulder height and hold the in. The cable machine to do it this way to add some variety to your door ©... Up to you step it helps to have someone to help hold as you up... Store where you can do a lot of potential on the product ’ s request ( thank you India... Satin brass door hinges ( Item # 5294079, $ 1.78 ) 15 to really things... Leg press workouts, making sure you never skip leg day, India! support up to.... The way you assembled your plan diagrams long handles, long bars, have! Pulleys of a cable crossover machine leg press workouts, making sure you skip! The dumbbells while they move up and down bars, I always drill holes! Viewing product detail pages, look here to find an easy way to navigate back to pages are. The 16.25 ” piece of gym equipment that has adjustable cable pulleys the Item in. Menu right now your arms should be outstretched with a slight bend attach stirrup handles the!
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