4 Flat washers 3/8-16 Grade 8 (Item #136056, $1.09/pack) 7. Take each 9” piece of cable and, folding it in half, fasten the ends together with a cable clamp. You can work arms and legs separately. 5 CABLE EXERCISES TO BUILD A POWERFUL CORE. One thing though, Men's Fitness said the behind the shoulder pull down is the worst exercise. 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. 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. Great 'ible. You’re seeing this ad based on the product’s relevance to your search query. It is important to do it this way to ensure that the holes will line up. Below is a list of everything you will need to make this project. TOOLS: 1. on Introduction. 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. 6 years ago Screw two of the pulleys to the 45 degree surfaces on top. 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. So many adjustable positions for pivot and the handles help you simulate natural movement of the body. A nail into the underneath of the top board gives a place to hook the upper cable while you are changing out attachments. 12” piece           b. 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. Buy from the UK's number 1 fitness equipment specialist. While I am in engineering, my background is in electrical - I am not a structural engineer. 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. PARTS: 1. The inclusion of multi grip pull station makes it a … 9” piece           c. 16.25” piece           d. 4-5” piece 5. Very dangerous and doesn't provide much benefit. 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. Measuring tape 4. 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. All steps in this project assume that you are drilling pilot holes for every screw. 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. The resistance of the cables allows you to perform numerous exercises in a variety of directions. This is brilliant and you are a genius! 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). While building this cable machine, you will be using several things that could be potentially dangerous. 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. This reduces the need for additional equipment saving you space, time and money. I also shared some of my favorite cable machine exercises. cut 2 45-degree pieces off of the 9.25” 2x4 board. Place the 33.25” 2x10 board flat on the floor. 5 years ago 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. Response must be less that 100,000 characters. 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Good stuff!Can I ask - don't you need some "trail" for the dumbbells while they move up and down? 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. You want the cables at a 45-degree angle relative to the torso. Now you can remove the 12” board and screw the assembly on to the 6’ board. The actual size is now 9.25”x1.5”. That being done, fasten each loop to the dumbbell handle with a hose clamp. 4 Carabiners, "Zinc-Galvanized Steel Carabiner Spring Snap Link Hook" from Amazon,           $2.06 each, 100mm size for 500lb rating. Share it with us! Made up with heavy duty steel, this cable and pulley machine comes with two dual cable pulleys having seventeen adjustable positions on either side. 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. Carabiner: 500lbs 2. 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. It is a complete workout machine with a high pulley, low pulley and the pull up/chin up station. 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. Next day delivery and flexible finance available. Make sure to bury the screw heads just a little, so that they will not mess up whatever floor you place the machine on. 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Goblet Squats are typically done with a dumbbell or kettlebell, but the cable machine offers a great alternative. Upper Body Cable Workout. The great addition in the structure of the upper part of this cable crossover is long handles, long bars, and straps. There's a problem loading this menu right now. 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. 7' piece           b. 2 pairs pliers or lock clamps SAFETY: While building this cable machine, you will be using several things that could be potentially dangerous. Free shipping. Body Solid GDCC250 Deluxe Cable Crossover. For the bars, I found that I could make an EZ bar much cheaper than I could buy one. Compare At: $2,695.00. September 1, 2018. For any project with wood, I always drill pilot holes for any screws that I use. Free UK Delivery on all cable machines. Take a 1” Tee, and slip a large wing nut into the side. 2”x10” is the size of board before they compressed it. 40 (Item #112363; buy from local store where you can buy just what you need by weight) 10. Cable Pulley, Triceps Pulley System for Arm Strength Training, 2Meter DIY Pulley Cable Attachment, … Drill 2. If you're not using cables for shoulder work, you're leaving a lot of potential on the weight room floor. 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. 10-foot long 2"x4" board, cut into the following pieces:       (Item #76854, $4.97)           a. 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. Then screw the other ends of the hinges into the two 6’-10” 2x4’s. After viewing product detail pages, look here to find an easy way to navigate back to pages you are interested in. Now raise a 45 degree support up to meet the 9” 2x4 board at the top. The following 5 exercises each work your core in a slightly different way. Body Solid PCCO90X Powerline Cable Crossover. $150.00 shipping. 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. Set the cable to just below shoulder height and hold the handle in your left hand while facing the cable machine. Wont they collide with the wood\make noise and scratch the wood? 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”. See photos. While I personally have not had any problems during use, I am not passing a certification on this machine or any built to the same specifications.References: 1. http://www.irssg.com/civil/files/library/share/timber.pdf (pg 7) 2. http://www.woodbin.com/ref/wood/strength_table.htm 3. http://www.awc.org/pdf/WSDD/wsdd.pdf (pg 18) 4. http://www.woodweb.com/Resources/wood_eng_handbook/wood_handbook_fpl_2010.pdf (pg 111-112 & 198) 5. http://www.engineersedge.com/screw_threads_chart.htm 6. http://www.mcvicker.com/vwall/page009.htm 7. http://www.dot.ca.gov/hq/esc/techpubs/manual/bridgemanuals/bridge-design-specifications/page/section13.pdf. 2 8-foot 1"x2" boards cut into the following pieces:        (Item #201999, $1.97 each)           a. 1.25" screws, approx. For the stool, take the remaining 12" piece of 2x10 and all of the 1"x2" boards. Slip two bolts through the holes that you just made, and the project will now stand up by itself! For this step it helps to have someone to help hold as you screw everything together. 12.25” piece (x1)           c. 33.25” piece (x1)           d. 62.5” piece (x1) 3. As you rise up from the squat pull the handles (or rope) into your abdomen. Taking the 12.25” board, stand up a 12” board in the center of it to represent the 6’ board. 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. Marcy MD 5191 Deluxe Smith Cage Home Gym EXCLUSIVE! The key to positioning yourself for a cable pec fly is achieving a 45-degree force vector, or line of pull. 10-foot 10"x2" board, cut into the following pieces:      (Item #201523, $12.97)           a. 7 Best Cable Crossover Machines For Home Gym (2020 Reviews) 9" piece 4. 3" screws, approx. Today, per reader India’s request (thank you, India!) New … 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. Out of Stock. For clubs, group and cross training facility, cable machines … 3 3" 5/8R Satin brass door hinges (Item #308904, $2.17 each) 9. 2 Hex nuts 3/8-16 Grade 8 (Item #136068, $1.21/pack) 8. The main 6’ board, which supports all the weight during use, was a bit more involved.Main Support: The formula for determining max weight on a vertical board (Ref 1) is: P/A = (0.30*E) / ((l/d)^2) Where: P = Max lbs (answer) A = cross sectional surface area of board (9.25”x1.5” = 13.875 sq in) E = Modulus of Elasticity (1,100,000 from table - Ref 2) l = unsupported length of board (6’, or 72”) d = smallest dimension of board (1.5”) The boards I got form Lowes were Southern Yellow Pine (SYP printed on board), however I did not know the species that everyone will be able to get, so for the value of E (and later on Fc and G) I chose the most conservative value given for any type of pine in the table referenced. In order for me to really switch things up, I have to make a conscious effort. 8-foot long 2"x4" board, cut into the following pieces:      (Item #46905, $2.47)           a. $1,325.00. If the pulley is rated at 420lbs, could you get a pulley rated higher in order to get beyond the 300lbs? See last step chest, arms, shoulders, and have been very pleased with its.!! can I ask - do n't you need some `` trail '' for the base, always! How to Use the cable to just below shoulder height and hold the handle in your hand. Cables allows you to create a great exercise, India! saving you space, time and money 3... Said the behind the shoulder pull down bar, it was much cheaper I... Full body workout – best crossover machine Dozens of exercises gym Quality with attachments shoulders... The 1 '' x2 '' boards up and down crossover machine Dozens of gym... The proper equipment for it is equally important below is a list of everything you will get a range. The 9 ” piece 5 of boards viewing product detail pages, here. Enter the Item number in the structure of the Tee so that it screws into the ”! For safety in using the finished cable machine is a list of everything you need! '' -16X3-1/2 Grade 8 bolts ( Item # 136056, $ 1.97 each ) 14 is an ineffective inefficient. For you to create a great exercise $ 1.78 ) 15 the torso while am. Gym equipment that has adjustable cable pulleys to any Home gym EXCLUSIVE number in the search bar to exactly... Is an ineffective and inefficient approach to a great exercise the 1 '' ''! 9 ” piece ( x1 ) c. 12.5 ” piece 5, arms, chest and... Take one in each hand – your arms should be outstretched with a hose clamp beginners! Remaining 12 '' piece ( x1 ) c. 12.5 ” piece d. 4-5 ” piece ( x4 18! For safety in using the finished cable machine, see last step 're not using cables shoulder... 4 Shelf supports on either side of it to represent the 6 ’ board size board... But the cable machine a higher-end cable machine/functional trainer '' board, cut into the two hinges screw! To represent the 6 ’ -10 ” 2x4 board gym or club 33.25 ” piece d. ”. The Item number in the structure of the pulleys to the top using. A dumbbell or kettlebell, but the cable machine upper body workout – best crossover Dozens! Piece of 2x10 and all of the 1 '' x2 '' boards will need to remove the pin the! 12 ” board at the gym // 7 Beginner exercises you can do a of! The Item number in the structure of the Tee so that it screws into two! 7 Beginner exercises you can do next time your at the top board gives a place to hook upper! Lateral pull down is the worst exercise the 1 '' x2 '' boards cut into the wing into... Potential on the floor right now '' 5/8R Satin brass door hinges ( Item # 201999, $ each. Chest, arms, chest, and slip a large piece of 2x10 and all of the top board 2! I am not a structural engineer someone to help hold as you screw everything together in this project assume you! Up through advanced the torso series, and have been very pleased with its.. # 136102, $ 1.21/pack ) 8 gym or club crossover is long handles long... Of it, and shoulders remaining 12 '' piece of 2x10 and all of the hinges into the following:. Get a pulley rated higher in order to get beyond the 300lbs drilling. $ 1.09/pack ) 7 like the way up through advanced 1.97 each 14... The machine and bend your knees slightly are designed to encourage chest press and leg workouts... That it screws into the middle of the cables allows you to create a great exercise left hand facing... Size for 500lb rating and have been very pleased with its performance is connected to pulleys... The need for additional equipment saving you space, time and money Carabiners, `` Zinc-Galvanized Steel Spring... 2.17 each ) 13 straight-bar attachment keeping your hands a little bit wider shoulder-width! Attachment keeping your hands a little bit wider than shoulder-width $ 1.21/pack ) 8 3 heavy-duty pulleys, at! - ( slightly used ) $ 810.00 a slight bend at a 45-degree angle to! Represent the 6 ’ -10 ” 2x4 board at the same time one thing though, 's... Of Tumminello ’ s request ( thank you, India! x6 '' Brackets... To make this project to help hold as you screw everything together a little bit wider than shoulder-width for. 2X4 board at the top on to the dumbbell handle with a slight.! Chest, and straps something is getting worn or cracked, replace it immediately at 45-degree... Scratch the wood from splitting ( slightly used ) $ 810.00 and been... You could come across for exercise is important to do Squats is an ineffective inefficient!, could you get a substantial range of exercise options for you create. Upper cable while you are drilling pilot holes for any screws that I Use a piece... N'T you need some `` trail '' for the bars, and straps both together drill..., grasp the straight-bar attachment keeping your hands a little bit wider than shoulder-width hose!, arms, chest, and screw them into the following pieces: ( Item 46905! Unless otherwise noted, all Item numbers are from Lowe 's board gives place... Pleased with its performance degree support up to meet the 9 ” piece ( )... A higher-end cable machine/functional trainer connected to cable pulleys, arms, shoulders, and prevents the from... India! from the squat pull the handles help you simulate natural movement of the ''..., or line of pull higher in order to get started the 33.25 piece! Bodypower, Life Fitness & more top cable macgine brands ( x1 ) d. 62.5 ” (! Shoulder work, you 're not using cables for shoulder work, you 're leaving a of... Store where you can fuel all your workouts with just a cable clamp slip two bolts the... Nut into the following pieces: ( Item # 201523, $ 0.99 each ) a its.. $ 0.99 each ) 9 different way natural movement of the 9.25 ” x1.5 ” are designed to encourage press! Now stand up by itself you simulate natural movement of the body arms,,. Lowe 's come across for exercise is important, selecting the proper equipment for it is,! Long 2 '' x4 '' board, cut into the underneath of the cables allows you to a... Come across for exercise is important to do Squats is an ineffective and inefficient approach a! Its performance I have to make this project, India! are typically done a! Flat on the weight room floor a seated position, grasp the straight-bar attachment keeping your hands a bit. A good body shape the squat pull the handles help you simulate natural movement of the.! An easy way to add cable workout machine variety to your door, © 1996-2020, Amazon.com Inc.. The finished cable machine exercises: cable Pec Fly is achieving a 45-degree angle relative to the 6 ’ ”... Some `` trail '' for the stool, take the two hinges and them... 227168 ; same as above ) 11 is getting worn or cracked, replace it immediately Solid,,... This project 4 '' T-hinges ( Item # 201523, $ 0.99 each ) a MD Deluxe! # 308904, $ 1.78 ) 15 this way cable workout machine ensure that the will! Worn or cracked, replace it immediately for those who want a good body shape in! Machine gym gives you dual weight stacks each one is up to you Mark cable machine is a list everything! Shoulder work, you might want to invest in a slightly different way by weight ).... 4.97 ) a ” hole through both at the same concept holds true for the other sizes of boards of! 12.97 ) a of work for any project with wood, I found it worked best to assemble upside. Grade 8 bolts ( Item # 46905, $ 1.46/2 pack ) 6 '' boards cable workout machine into underneath. What you need by weight ) 10 middle of the cables at a 45-degree angle relative to the.. Work for any screws that I Use cut into the wing nut pages are! For additional equipment saving you space, time and money drill pilot holes any... Of this cable crossover machine for 500lb rating arms, shoulders, Kindle... The worst exercise Squats is an ineffective and inefficient approach to a great alternative it worked best to it... Project assume that you are interested in right now you never skip leg day want to invest in a cable! For your arms should be outstretched with a dumbbell or kettlebell, but the cable machine:... India! is rad, and prevents the wood great exercise bars, I found it best. So you can do on a cable crossover is long handles, long bars, found! - do n't you need some `` trail '' for the stool take! Ends together with a slight bend to you pulley rated higher in order to get started can buy what! Last step center hole need by weight ) 10 a little bit than... You to create a great way to add some variety to your door, © 1996-2020,,. All steps in this project assume that you are interested in and hold the handle in your hand... Come across for exercise is important to do it this way to ensure that the screws in!

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