How to Build Your Own Weight Training With Pulleys

If you're looking to get a great strength-training workout, cable pulleys may be just right for you. Cable pulleys offer a more user-friendly system than free weights, and they provide for a safer platform to learn new exercises that may otherwise be difficult to execute. You can build a great overall weight-training program with cable pulleys.

Things You'll Need

  • Cable pulley/cable tower
  • Stirrups (handles)
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Instructions

  1. Cable Pulldown

    • 1

      The cable pulldown works your lattisimus dorsi muscles -- two large muscles that begin underneath your shoulder blades and taper off down your lower back on either side of your spine. It also works your biceps muscles and the back of your shoulders.

      Get a wide grip on the bar, ensuring that you're hands are even and almost at each end of the bar.

    • 2

      With the bar firmly in your hands, sit directly underneath the bar.

    • 3

      Look straight up and sit up tall with your chest up and shoulders back. Lean back slightly. Pull the bar straight down toward the middle of your chest. Slowly release the bar back up to its starting position without locking your elbows.

    Cable Squats

    • 4

      The squat is an excellent exercise to work your whole leg. It works your quadriceps, which is the front of your thigh; hamstrings, the back of your thigh; and the glutes, your butt. The squat is also very good for engaging your core because of the strict posture you must maintain throughout the exercise.

      Stand with your feet slightly wider than shoulder-width apart in between two very low pulleys with stirrups, or handles, attached.

    • 5

      Grasp each stirrup and stand with your arms straight at your sides.

    • 6

      Slowly bend down, as if you're going to take a seat in a chair behind you. Your chest and head should be up so that your back stays straight. Stick your hips and butt out to ensure proper form. Come down so that your knees are at a 90-degree angle. Push through the heels of your feet and stand up.

    Cable Fly

    • 7

      The cable fly is very good for working your chest muscles and the front of your shoulders or anterior deltoids.

      Set up two opposing pulleys with handles attached, level with your shoulders.

    • 8

      Standing in between the pulleys so that they are at your sides, grasp the handles and pull them in front of your chest so that your arms are straight in front of you and your palms are facing each other.

    • 9

      Slowly open up your arms as if you're going to give someone a big hug. Keep your shoulders down and relaxed. Your elbows should be back and squared off -- even with your shoulders and directly behind your hands. Bring your arms back about 90 degrees, pause, pull and straighten them out so that they return to the starting position, directly in front of your chest.

    Cable Twists

    • 10

      Cable twists work for your oblique and abdominal muscles.

      Set up one pulley high enough so that it's even with your shoulders.

    • 11

      Grasp the handle with both hands with your fingers interlocked. Take a big sidestep so that your feet are much wider than shoulder-width apart.

    • 12

      Standing alongside the pulley, rotate your upper body, pulling your arms so that they are eventually completely straight and horizontally in front of you, above your front foot -- think of a baseball swing. Slowly, return to the starting position without letting the plates rest so that there is continuous tension. Your arms should be straight the entire time to ensure that you pull with your obliques and not with your arms.