Multi-Position Cable Bar
Intro:
I wanted to create an easy-to-build, multi-position bar, that offered the ability to use a neutral grip (rather than pronated) on lat pulldowns, as well as a pronated grip on Low Rows – while allowing me to adjust the width of my hands while doing both exercises.
I have seen many DIY versions of this project before. However, not only are most them ugly and offer a poking hazard, but even worse they can limit your range of motion by being “too damn long.” To illustrate the DIY versions that I have seen - look at this picture that I “sketched” with Photoshop:
Therefore, I wanted to limit the “length” of my design – or to be more precise the “height” of the unit. This is when I started looking around my garage to see what I had on hand. Welded rings and EMT Compression couplings….eureka! By paring these together I can easily lock/unlock the welded rings onto the compression couplings by adding/removing the carabiner.
This will keep the design more compact and shaves off about 2” in length as compared to the “eyebolt” design sketched above.
Cost:
This project may be controversial since this Multi-Position Cable attachment costs $44 to make.
Breakdown:
ONE 36” Long ½” Plumbing Nipple: $10
TWO ½” Nipple Caps: $3
FOUR ¾” Grommets: $4
NINE ¾”EMT Conduit Compression Couplings: $9
TEN ¾” EMT Conduit Set Screw Couplings: $10
FOUR 40mm Interior Diameter Welded Rings: $8
TOTAL: $44
You can buy some “Spreader bars” for about the same amount – but I have not used them so I cannot speak to their effectiveness/quality – or if they too will be too “tall” like the DIY version “sketched” above. However, if you want to check out some store-bought spreader bars, here are two reasonably priced options:
Spreader Bar 1: https://amzn.to/3D1oVg9
Spreader Bar 2: https://amzn.to/3CYJxW0
Alternative Options:
Before I explain how I did it – I want to offer you the following alternatives. You can build yours exactly how I did with the same products I did….OR
Use a different brand/model of compression couplings which may be a different length - requiring you to twist each Compression coupling to a tighter (shorter) setting
Use less spacers or NO spacers at all - only using Compression Couplings (giving you more options for the welded rings to connect to)
Use a different brand/model of ¾” EMT Conduit set screw couplings, which may have a different length – OR use different spacers altogether. Some other spacer options include ¾ PVC Conduit Couplers, or 1” PVC Pipe (cut spacers to desired length with a saw).
To Shim things up I used ¾” Rubber Grommets, but you could instead use O rings, washers with a 7/8” Interior Diameter hole, or other-sized rubber grommets (up to 1”).
Tutorial (how I did it):
Step 1: Add a ¾” EMT Compression Coupling Shopping Link is down below) to the Center of a 36” Long ½” Plumbing Nipple.
Remember, Twisting the ends of the Compression Coupling you control its length. Ensure that you have it set so that it is at its longest length just before any of the threads in its center cylinder are exposed. You can subsequently adjust them if you need to make them longer once they are all on the plumbing nipple.
Step 2: Add Two Rubber Grommets. One on each side of the Compression Coupling. I used ¾” because it what I had on hand. But You could probably go up to a 1” grommet.
Step 3: Add four spacers (¾” EMT Conduit set screw couplings) – two on each side of the rubber grommets.
Step 4: Add A Compression Coupling to each side, then another, spacer, then repat this pattern until you cannot fit any more.
Step 5: Add another rubber grommet to each end.
Step 6: Add a ½” Nipple Cap to each end.
Step 7: Add two welded rings (with a 40mm interior diameter) and a carabiner onto the center Compression Coupling. You can get away with 1, but I prefer two here for extra security and stability.
Step 8: Add a welded ring, a carabiner, and your attachment (e.g., D Ring Handles) to each side of the unit at your preferred setting – and EXERCISE!
SHOPPING LIST
By shopping via any of these links, I get paid a small commission which helps support the Club’s costs such as Web Hosting the website.
📦Substitutes:
Spreader Bar 1: https://amzn.to/3D1oVg9
Spreader Bar 2: https://amzn.to/3CYJxW0
Core Products:
36” Long ½” Plumbing Nipple: https://amzn.to/3D0PAcH
½” Nipple Caps: https://amzn.to/3WiGv5P
¾” Grommets: https://amzn.to/3kv7Qoo
¾”EMT Conduit Compression Couplings: https://amzn.to/3D2Gooq
¾” EMT Conduit Set Screw Couplings: https://amzn.to/3CWMCGo
40mm Interior Diameter Welded Rings: https://amzn.to/3Wt2cjD
Extras:
Carabiners: https://amzn.to/3D1xxTJ
Shackles: https://amzn.to/3kmxj33
D Ring Handles: https://amzn.to/3ZHi6dj
Once you try this for yourself - be sure to let me know how it worked for you! Happy Lifting!
SHOUT IT OUT: If you Build this project and want to brag about it, please use the #DesignBuildLift hashtag so that I can feature your amazing creation on my social media to help inspire others!
