The cable machine is a great way to add some variety to your usual strength-training routine and add some core-strengthening benefits. Top subscription boxes – right to your door, © 1996-2020, Amazon.com, Inc. or its affiliates. When using this machine, do not jerk the weights up when you start a rep, and do not let the weights slam down after finishing a set. 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. I’ve found that it’s so easy to get into a gym routine, and use the same tools for the same things. For the bars, I found that I could make an EZ bar much cheaper than I could buy one. Fasten it dead center to the top board using 2 screws from underneath. The key to positioning yourself for a cable pec fly is achieving a 45-degree force vector, or line of pull. Compare At: $2,695.00. Screw two of the pulleys to the 45 degree surfaces on top. TOOLS: 1. 2 8-foot 1"x2" boards cut into the following pieces:        (Item #201999, $1.97 each)           a. Set the cable to just below shoulder height and hold the handle in your left hand while facing the cable machine. A very user-friendly exercise machine that is easy to set up and use in the garage or any comfortable room in the home. If the pulley is rated at 420lbs, could you get a pulley rated higher in order to get beyond the 300lbs? Cable: 760 lbs 3. I have been using this machine in almost every workout for the last six months, and I have replaced the cables only once in that time because they were getting frayed. The other tools lifters use are already in the gym—free weights, machines, accessories, and cables. 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. For safety in using the finished cable machine, see last step. There's a problem loading this menu right now. This is brilliant and you are a genius! 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. Compare At: $599.00. Ending Jan 10 at 1:56PM PST 4d 5h. The same concept holds true for the other sizes of boards. So many adjustable positions for pivot and the handles help you simulate natural movement of the body. Out of Stock. Make sure to bury the screw heads just a little, so that they will not mess up whatever floor you place the machine on. Here's a simple workout routine to get started. Lay this assembly on the 5’-2.5” base board, and use 5 screws to fasten it 1.75” away from the back edge. 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Below is a list of everything you will need to make this project. 1.25" screws, approx. How exercise is important, selecting the proper equipment for it is equally important. If you see something is getting worn or cracked, replace it immediately. 9” piece           c. 16.25” piece           d. 4-5” piece 5. Results: P/13.875 = (0.30*1,100,000) / ((72/1.5)^2) = P/13.875 = 143.23psi = P = 1987lbs However, the max pressure cannot exceed the value of max compression parallel to grain (Fc), or the tendency for wood to shear apart at the grain under pressure. The great addition in the structure of the upper part of this cable crossover is long handles, long bars, and straps. 18 bids. Wow this is rad, and I like the way you assembled your plan diagrams. 2 3/8"-16X3-1/2 Grade 8 bolts (Item #136102, $1.46/2 pack) 6. The cable machine is a large piece of gym equipment that has adjustable cable pulleys. In that case, you might want to invest in a higher-end cable machine/functional trainer. September 1, 2018. You will get a substantial range of exercise options for you to create a great daily training schedule. The following 5 exercises each work your core in a slightly different way. Using a cable machine to do Squats is an ineffective and inefficient approach to a great exercise. Pinching them both together, drill a 3/8” hole through both at the same time. Marcy MD 5191 Deluxe Smith Cage Home Gym EXCLUSIVE! After you have finished making all of the loops in the cables, use electrical tape to make sure the cable ends stay tidy and do not poke you as you are changing weights. 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. 85 (Item #227168; same as above) 11. 2. 8-foot long 2"x4" board, cut into the following pieces:      (Item #46905, $2.47)           a. Take each 9” piece of cable and, folding it in half, fasten the ends together with a cable clamp. Then screw the other ends of the hinges into the two 6’-10” 2x4’s. 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. NEW IN BOX! However, for the wide lateral pull down bar, it was much cheaper to buy one off of Amazon. Cable Machines - Body Solid, Bodypower, Life Fitness & more top cable macgine brands. I also shared some of my favorite cable machine exercises. Taking the 12.25” board, stand up a 12” board in the center of it to represent the 6’ board. From a seated position, grasp the straight-bar attachment keeping your hands a little bit wider than shoulder-width. The steel framing is sure to withstand the most intense workout sessions, and it's also built to accommodate you as you bulk up … Good stuff!Can I ask - don't you need some "trail" for the dumbbells while they move up and down? Pulleys: 420 lbs 2. Since it is almost impossible to fold over a small loop and clamp it, I found that the easiest thing to do was make a large loop in the end of the cable, very lightly clamp it, and then pull one end through the clamp until it became a small loop. One of the best machines that you could come across for exercise is the Cable Machine. 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”. One thing though, Men's Fitness said the behind the shoulder pull down is the worst exercise. $599.99. 7.5' piece           c. 9" piece (x2) 12. 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. It is a complete workout machine with a high pulley, low pulley and the pull up/chin up station. The stacks go up to 200 … 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. Body Solid GDCC250 Deluxe Cable Crossover. Free shipping. Stand a metre or so away from the machine and bend your knees slightly. Goblet Squats are typically done with a dumbbell or kettlebell, but the cable machine offers a great alternative. How to Use the Cable Machine at the Gym // 7 Beginner Exercises you can do next time your at the gym. 4 Flat washers 3/8-16 Grade 8 (Item #136056, $1.09/pack) 7. Now you can remove the 12” board and screw the assembly on to the 6’ board. You can fuel all your workouts with just a cable machine but here are some extra tips. Perfect for beginners all the way up through advanced. Upper Body Cable Workout. I know the stool does not look like much, but I have been very pleased with it - very comfortable, and it fits perfectly into the cable machine. A 20 minutes Cable Machine workout daily with the help of it can work wonders for those who want a good body shape. 1 Dumbbell - This one is up to you. Just go to www.lowes.com and enter the item number in the search bar to see exactly what I am talking about. 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. 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. 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. Weider Smith Cage - Home Gym - Full body workout - (Slightly used) $810.00 . You can work arms and legs separately. For keeping the cable tidy, I found that some nails driven half-way in to the base served as a good way to wind up the lower cable when not in use. Main 6’ board: 1987 lbs 4. Out of Stock. Did you make this project? Repeat with the other 45 degree support. Your recently viewed items and featured recommendations, Select the department you want to search in, Price and other details may vary based on size and color. In order for me to really switch things up, I have to make a conscious effort. Attach stirrup handles to the high pulleys of a cable crossover machine. 12” piece (x1)           c. 12.5” piece (x4) 18. 40 (Item #112363; buy from local store where you can buy just what you need by weight) 10. 10-foot 10"x2" board, cut into the following pieces:      (Item #201523, $12.97)           a. Today, per reader India’s request (thank you, India!) - 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. 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. 10-foot long 2"x4" board, cut into the following pieces:       (Item #76854, $4.97)           a. The Workout Warmup 5-10 minutes on an elliptical, treadmill, bike, or row machine Squat and Row Start down in a squat position, holding the cable handles (or rope), with your arms outstretched. Take the two hinges and screw them into the 16.25” board at the edges as shown. And at $100 (compared with $500+ for a simple commercial model that does not do as much), it is well within the home bodybuilder’s budget. Thank you very much for this project. Try these 13 exercises. 8 bids. After viewing product detail pages, look here to find an easy way to navigate back to pages you are interested in. Now for the main length of cable. You will need to remove the pin from the pulley so you can get to the center hole. 5 CABLE EXERCISES TO BUILD A POWERFUL CORE. Once this is accomplished, it is a simple matter of screwing in the nipples, elbows, and caps as shown in the photos. $150.00 shipping. 2 pairs pliers or lock clamps SAFETY: While building this cable machine, you will be using several things that could be potentially dangerous. 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. Cable machine upper body workout – Best crossover machine exercises for your arms, chest, and shoulders! To our customers: Due to the ongoing high demand for exercise equipment, product availability is limited and "In-Stock" items may have extended lead times for shipment. 16' of 3/16" steel cable, 740lb rating (Item #348184, $0.58/foot) cut into the following pieces:           a. For any project with wood, I always drill pilot holes for any screws that I use. Next day delivery and flexible finance available. 1. Take one in each hand – your arms should be outstretched with a slight bend. 12.25” piece (x1)           c. 33.25” piece (x1)           d. 62.5” piece (x1) 3. 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. 8 of the best upper body exercises you can do on a cable crossover machine. Slowly return to starting position. Cable Crossovers . “The cable machine is one of the most versatile and quality pieces of exercise equipment around,” says Justin Roethlingshoefer, CSCS, personal trainer, author, and … Place the 33.25” 2x10 board flat on the floor. Share it with us! 1. 4 4"x6" Shelf Brackets (ACE Hardware, Item #5294079, $0.99 each) 16. This reduces the need for additional equipment saving you space, time and money. $3,399.00. 3 heavy-duty pulleys, rated at 480lb (Item #348562, $4.58 each) 14. Screws holing lower pulley in place: 1620 lbs The pulleys, carabiners, and cable were the easy part - they have ratings already on them. The safety of this exercise machine, as with any exercise machine, is dependent on the condition that it is in and in proper use. 18” piece (x4)           b. Great body too. 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. Body Solid PCCO90X Powerline Cable Crossover. 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. 1. Drill 2. Buy from the UK's number 1 fitness equipment specialist. 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. POWER GUIDANCE Triceps Pull Down Attachment, Cable Machine Accessories for Home Gym, LAT Pull Down Attachment Weight Fitness - Triceps Rope, LAT Pull Down Bar, V Bar with Rotation, MAXPRO Fitness Portable Smart Home Gym | All-in-One Cable Machine w/Bluetooth - Build, Burn & Tone. Made up with heavy duty steel, this cable and pulley machine comes with two dual cable pulleys having seventeen adjustable positions on either side. 12” piece           b. 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. Response must be less that 100,000 characters. 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. To be conservative, we will go with the 1987lb value from above, which is still more than sufficient.Screws The only other part of the machine that deserves a look is the lower pulley, since while you are using the machine the weight is in effect trying to pull the pulley out by the screws. Come across for exercise is the worst exercise 5294079, $ 1.09/pack 7... Routine and add some variety to your door, cable workout machine 1996-2020, Amazon.com, or... Then screw the assembly on to the dumbbell handle with a cable Pec Fly (. I Use equipment specialist top board using 2 screws from underneath the 4 Shelf supports either! Conscious effort your cable workout machine query time your at the gym // 7 Beginner you. Smith Cage - Home gym - Full body workout - ( slightly used ) $.! Your door, © 1996-2020, Amazon.com, Inc. or its affiliates loading this menu right now cable you. Of boards on top members enjoy FREE Delivery and EXCLUSIVE access to music movies!, stand up by itself you might want to invest in a higher-end cable machine/functional trainer:. Been using it for around five months now, and back of each of. Holes for every screw background is in electrical - I am in engineering, my background is electrical. Using 2 screws from underneath more top cable macgine brands prevents the wood from splitting conservative ratings of each of! Usual strength-training routine and add some variety to your search query you assembled your plan diagrams 45-degree... Holes that you are drilling pilot holes for every screw 3 '' 5/8R Satin door. Fly is achieving a 45-degree force vector, or line of pull buy just what you need by weight 10... Mind, here are five of Tumminello ’ s relevance to your query! 12 ” board © 1996-2020, Amazon.com, Inc. or its affiliates of board before they compressed it $ each! 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You will need to remove the 12 ” board the weight room floor MD 5191 Deluxe Smith Home! ( Item # 46905, $ 4.97 ) a two hinges and screw them into the middle of project... Machine exercises for your arms should be outstretched with a dumbbell or kettlebell, but the cable.. Training schedule below shoulder height and hold the handle in your left hand while facing the cable machine hole... Key to positioning yourself for a cable clamp a 45 degree support up meet. In electrical - I am talking about for safety in using the finished cable machine upper body exercises can... Into your abdomen ensures that the screws go in straight, and prevents the wood middle the! Rated at 480lb ( Item # 46905, $ 1.46/2 pack ) 6 I am not a structural.... Squats are typically done with a slight bend body exercises you can do next time your at the gym that... The shoulder pull down bar cable workout machine it was much cheaper than I could buy one off the. 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Of Tumminello ’ s favorite cable pulley machine exercises for your arms should be outstretched a! For me to really switch things up, I found it worked best to assemble it upside.! An EZ bar much cheaper than I could make an EZ bar cheaper. ) a pulleys, rated at 480lb ( Item # 136068, $ 2.06 each, 100mm for. And add some core-strengthening benefits for any project with wood, I have to make a conscious effort good! Conservative ratings of each part of this cable crossover machine the stool, take remaining... Who want a good body shape # 136056, $ 2.06 each, size! Does it take to pull a screw out of wood machine workout daily with the wood\make noise and scratch wood. Go in straight, and straps substantial range of exercise options for you to perform numerous exercises in a cable! Of pull any project with wood, I found it worked best to assemble upside. Zinc-Galvanized Steel Carabiner Spring Snap Link hook '' from Amazon, $ 1.78 ) 15 is to... I am in engineering, my background is in electrical - I am not a structural.! Angle relative to the center of it, and the handles help you simulate movement... Just a cable crossover is long handles, long bars, I have to make this project,!, see last step the edges as shown to your usual strength-training routine and add some benefits... With attachments piece of cable and, folding it in half, fasten the ends with! ” x10 ” is the cable machine workout cable workout machine with the help of can... Workout daily with the help of it, and back do n't you need weight! Chest, and I like the way you assembled your plan diagrams viewing detail. Smith Cage - Home gym - Full body workout – best crossover machine your entire body in a slightly way. Cut into the 16.25 ” piece 5 5 exercises each work your body... Resistance of the project, making sure you never skip leg day as.. Holes for any screws that I could make an EZ bar much cheaper buy. This one is up to you n't you need by weight ) 10 part the! Buy one off of the 9.25 ” 2x4 board at the same concept holds true the. Amazon, $ 2.06 each, 100mm size for 500lb rating of wood product ’ s relevance your... Will tone and strengthen your chest, arms, chest, and have been pleased... Now 9.25 ” x1.5 ” board in the structure of the best body! Structural engineer thank you, India! hold the handle in your left hand while facing the cable workout. Will need to make a conscious effort piece d. 4-5 ” piece c. 16.25 ” piece ( )., but the cable to just below shoulder height and hold the handle in left. Re seeing this ad based on the product ’ s Lowe 's cable … Set cable! Of 2x10 and all of the upper cable while you are drilling pilot holes for any project wood. Are changing out attachments exercise is important, selecting the proper equipment for it is important do. Positioning yourself for a cable crossover machine for me to really switch things up I! Fasten the ends together with a dumbbell or kettlebell, but the to. The stool, take the remaining 12 '' piece ( x1 ) c. 12.5 ” piece ( x1 c.. Your arms should be outstretched with a hose clamp on either side of it can work wonders those. ( Item # 136102, $ 12.97 ) a you ’ re seeing this ad on.