If you're building a home gym, you’ve likely considered adding a cable pulley system to your power rack. But do you need both a high and low pulley? The short answer: absolutely, if you want maximum versatility and a broader range of exercises.
Let’s break down the benefits, explore the exercises you can crush with this setup, and highlight top-notch options like the Kraken and the Bells of Steel Cable Tower.
Why You Need Both a High and Low Pulley
1. Unmatched Versatility
A high and low pulley setup transforms your power rack into an all-in-one training powerhouse. You can hit virtually every muscle group with exercises that combine resistance and a natural range of motion. Think of it as your gym’s Swiss Army knife.
2. Compact and Space-Efficient
For home gym owners, space is at a premium. Instead of multiple bulky machines, a cable pulley system maximizes your power rack’s potential without hogging extra room.
3. Increased Training Variety
From bicep curls to lat pulldowns to seated rows, a dual-pulley setup keeps workouts fresh and exciting. You can alternate between high-pulley and low-pulley exercises seamlessly.
4. Joint-Friendly Movement
Cables allow for a smoother, more natural range of motion compared to fixed machines or free weights. This can help reduce joint stress while still building strength and size.
20+ Exercises for a High and Low Pulley System
Here’s how you can target every muscle group with a high and low pulley system:
Upper Body (High Pulley)
- Lat Pulldowns
- Tricep Pushdowns
- Face Pulls
- Straight-Arm Pulldowns
- Cable Ab Crunches
- Overhead Tricep Extensions
- Reverse Flys
Upper Body (Low Pulley)
- Bicep Curls
- Upright Rows
- Lateral Raises
- Rear Delt Flys (Reverse Flys)
- Chest Press (with a bench)
- Shrugs
Lower Body
- Cable Pull-Throughs
- Glute Kickbacks
- Hip Abductions
- Seated Cable Squats
- Bulgarian Split Squats (with cable assistance)
Core and Functional
- Woodchoppers (high to low or low to high)
- Pallof Press
- Rotational Twists
- Standing Cable Crunches
- Sled Push (low cable variant)
Top Options for Cable Pulley Systems
Kraken by Bells of Steel
The Kraken is a rack-mounted cable system that fits between the uprights of your power rack. Why does this matter? Space efficiency! Instead of sticking out or requiring extra clearance, it integrates neatly into your existing setup.
- Benefits:
- Saves space by mounting inside your power rack.
- High and low pulleys for full-body training.
- Affordable and versatile for any home gym setup.
Standalone Cable Tower
For those who want the ultimate versatility, the Bells of Steel Cable Tower delivers. Featuring dual handles and 33 height settings, it’s a standalone solution that lets you train at any angle.
- Benefits:
- Space-efficient standalone design.
- Two pulleys with independent height settings.
- Perfect for advanced exercises like unilateral movements and functional training.
FAQs About High and Low Pulley Systems
Q: Do I need both a high and low pulley?
A: If you want maximum versatility, yes. While you can get a great workout with one or the other, having both opens the door to a more comprehensive range of exercises.
Q: Can I install a pulley system in any power rack?
A: Most power racks are compatible with pulley systems, but it’s essential to check the specific dimensions and requirements. The Kraken, for instance, fits neatly in Bells of Steel racks like the Hydra or Manticore, four post or 6 post set-ups.
Q: Are cable pulley systems worth it?
A: Absolutely. They add a new dimension to your workouts, offering smoother, joint-friendly resistance for a variety of exercises.
Q: What’s the difference between rack-mounted and standalone systems?
A: Rack-mounted systems, like the Kraken, save space and integrate seamlessly with your power rack. Standalone systems, like the Cable Tower, offer more height adjustability and freedom for advanced movements.
Q: How much space do I need for a cable pulley system?
A: Not much! Rack-mounted systems utilize the space within your power rack. Standalone towers are compact and designed for home gyms.
Conclusion
Investing in a high and low pulley system for your power rack can revolutionize your training. Whether you choose the space-saving Kraken or the versatile Cable Tower, you’ll enjoy a broader range of exercises, smoother movement, and a more dynamic home gym setup.
