How To Build A Home Gym DIY Cable Fly | Fits ANY Garage Gym Lat Pulldown Attachment
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- Опубликовано: 10 дек 2022
- If you're looking for how to create a Cable Crossover for your garage gym lat pulldown attachment you came to the right place. This DIY Carroll Fly is amazing and it fits just about every home gym Power Cage with a Lat pulldown on the planet. I'll show you what it is and how to build it. The best part is that it doesn't require you to drill into your cage or anything. You just hook it up to your existing lat pulldown pulley. I can build one for you too! Hit me up in the comments if you have any questions and thanks for watching. Love and peace everybody. Out!
National Gym Supply www.gympart.com/
14' Custom Cable
*PLEASE EMAIL ME AT vern@usawafitness.com and I'll send you a photo of the specs you'll need to order this cable).
Ebay
Samsung Wall Mount Adapters for UN32J4500AF BN96-18153A BN61-07259A tinyurl.com/2s453b55
These are Amazon Associate program links and I will receive a small percentage of income from your Amazon purchases. Thank you for your support, Vern.
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This is one of the best "ballin on a budget" hacks out there. Awesome!
Thanks man! It's a major upgrade to the cage!
F*cking A, man! You just saved me $250 from buying the bullet pulley and offered me the connivence and versatility of your method! ❤❤❤ Love it!!
🤣 I'm glad I could help. It's perfect to man. You're going to love that little system
already trying it. thanks again!@@UsawaFitness
This is legit! Exactly what I've been looking for. A lot of DIY pulley systems only focus on the center, single pulley. I've been looking for a DIY solution that gives me 2 chains on either side. Love this brother! Can't wait for the next video with the adjustable pulleys.
Thanks man I appreciate you checking it out. Here are the quick connects... ruclips.net/video/sHNHCpQWmbY/видео.html
Absolutely incredible. Love your stuff always.
Thank you! I appreciate you watching.
This is awesome, I’m definitely going to do this! Just waiting on that quick-change video now!
Thank you for following thru with the comment Dalton! I really want this video to reach a bigger audience so I needed your help on this one. The quick connects are the coolest part of this build. You'll see! I use them for bands and my TRX rip-trainer too! Thanks for watching and commenting man!
That's genius! Really appreciate you sharing. Going on the to-do list.
Thanks Joe! And bigger thanks for commenting. I really want RUclips to send this one to a bigger audience. 🙏🏾
Great video! Thanks for putting in the work to make it easier for the rest of us!
No problem. Thanks for watching.
My MAN!!! Exactly what I was looking for. Thanks bro!
You're welcome man! Thanks for watching too! 💪🏾
this was great! i cant wait to try this
Let me know what you think!
Thanks did this yesterday and I love it.
You're welcome and thank you for watching.
Love the content. Can't wait to see the quick change adapter
I'm going to drop that quick change adapter video this week. Thanks for checking out my channel. I appreciate the support! 💪🏾
Awesome work !
Thank you! I'm loving it! 😁
Man so impressed with this design! You did such a great job with this how to video!
Thanks Captain! I appreciate that!
Wow, this is next level! Much love !
🤣
I'm trying!
This is an awesome cage man !💪💪💪
Thank you!
Great idea!
Thank you!
That's dope af, genius idea
Thanks man. It's a dope update.
Well done!
Thank you!
Dude, so epic
Thanks bro!
Definitely adding this to my rack
Do it Dan! I'm going to drop another video just showing how many exercises you can do with it. It adds so much to our racks!
This is Badass, I will build this with my brother on his power cage
Thanks! I love it! ☺️
This is an awesome hack.
Thank you!
I knew there was a reason i subscribed to your channel. This is amazing dude. Thankyou for this content. You hooked us up with this.
Thank you for the sub! I appreciate it.
Hell yeah my guy making it fly with the flys , cable cable ready willing and able
Drop them bars son! ☺️ Thanks for watching and the comment.
yooooo thanks for this, im gonna try and build my own onto my rack now
You're welcome! Thanks for watching too!
This is excellent work. Like like 👍
Thank you!
Keep up tha good work Brother!
Thank you man I'm giving it everything I've got and I can't tell you how helpful your views and comments are to me as a content creator. Thank you! 🙏🏾
Nice, I am going to try this over the Christmas break
Stay on the lookout! I should have another link for you and I'm working on a PDF with detailed instructions.
And thank you for watching and commenting! 🙏🏾
Man i freakin love this channel. You're toppin my favorite content creators. Its so clear you love what you're doing and your energy is pumping me up when my studies get me frustrated.
Pfft. You're pumping me up! Got me over here feeling like I need to push another video out. 🤣 Thanks for the positive vibes!
@UsawaFitness i gotta reciprocate those positive vibes you're sending us man! 💥 👍
This is still the best on youtube 👍
Thanks man!
Vern…you make this look awesome!!!! Love it and you did a great job on the production…
If hadn’t already done this, I would definitely do it after seeing your vid!!
Thanks Carroll! It was fun and I'm so grateful for it. I use it everyday!
I think one of the key/great features of this - is just how easy and quick it is to add to the cage!!! I do my workouts during my lunch break, so taking even minutes to set up takes away from my actual workout time.
And the ‘quick connects’ you’re going to introduce optimize that process - I know your subscribers will love’m!!!
Carroll, great idea. Where did you get the pullies from?
This got me so hyped! I've been wanting ways to make this happen without paying the egregious amount of money a lot of companies sell.
You're hyped now but wait til you're able to do some fly's! :-)
For the algorithm. Great, helpful video. Thanks!
You're welcome and thank you!
I love it. I will probably start with the original mod though. I don’t have a grinder and hack saw and can’t do all that other stuff. Keep up the good work bro!
The old one works! I may end up making a few for anyone who wants to buy one. I'll let you guys know.
I wish I knew this guy for real! I coach track and field and Vern throws the same amount of passion and humour to his videos as I do in to my coaching…
KRS One questioned whether record deals make them the dopest… nope- passion makes you the dopest!!! Vern got passion and to burn, y’all!!
Thanks Steve! On everything I really appreciate everything you said in that comment and I love it coming from a fellow coach because I know we have a connection that goes beyond these comments. Thanks for stopping by man I appreciate it!
Dope!
Agreed. 😁 Thanks for watching! 🙏🏾
That shit dope kid. Gonna do just that.
Thanks man!
Nice! I just bought a cage with a lat down, butbim gonna build this cross over one
Do it! It's perfect for these kinds of cages!
Just sent an email also, whenever you get a chance id be interested in the cable specifications.
Liked and subscribed.
Did you ever make the video of the quick change? Also, any tips on leg holder when doing lat pulldowns in a cage?
ruclips.net/video/sHNHCpQWmbY/видео.html
That's the quick connect video and yes I'll be dropping a video on that next week. But if you email me I can tell you what to do.
That is sweet. I wish I known about that. The front uprights on my rack are fitted with Bodylastic anywhere anchors that are wrapped around the uprights. I use an 1 inch diameter hitch pins that are inserted in the holes of the uprights that is underneath the anchors to keep them from sliding. The nice thing about the band set up is I can slide the anchors at different heights on the uprights for whatever exercise I want to use the bands for.
Your setup is nice and I will be looking out for further videos.
That sounds interesting. I can't exactly picture what you have going on but I'd love to see it. It sounds like you have quick connects similar to what I'm about to show here.
@@UsawaFitness What is your email address as I can send you pictures
@@JoseSuarez-bk3qg please send some to info@usawafitness.com
That's pretty cool stuff. 😎
I think so too! 😁 Thanks for watching and dropping a comment!
Dude please release the quick release video! This is exactly what I've been looking for!
It's already out. Check my videos.
And thanks for visiting!
Oh awesome, hadn't even looked yet 😂
Earned a sub, man. Keep it up 🤘
Thank you brother!
Amazing! Sent an email for the cable specs :) started ordering all the parts. Thank you so much for this!
Sent did you get it?
@@UsawaFitness yes I did! Thank you :)
How'd you make out with your project?? Did you ever get around to starting it? Complete it? Procratinated and got side-tracked and never started (like many of us lmao) Or what? 😃❤
I did it. It's up. 😝
@@UsawaFitness lol, man I just saw your Mikilo 3x3 rack video, you're making me really want that power rack!
Great video! I wanted to get the specs on that cable. Also, did you ever try a 12’ version? Thanks!
I sent them out but I've never tried a shorter cable.
Sent you an email few weeks back for the cable specs ! Would love to get them when you have a chance
Sorry about the delay. I just sent emails to any open requests that I saw for the DIY Carroll Fly. If you didn't get a reply please send me another request in case your email got buried in my inbox.
😂 Great minds think a like! I created this exact set up on my GYM Master Rack a few years back. Guessing thats why our channels seem to be linked through suggested. Great channel dude. New sub here 💪🔥
I wish I could take credit for the great idea that both you and my friend and subscriber came up with because that DIY is amazing! It adds so much to cages like this. I'm going to go check your channel out! Thanks for the sub!
I could have sworn I replied to this. Thanks for the love! I checked out your channel too and you've killed it man. Ultra impressed with your transformation man. I don't know you but I'm proud of you and you should be proud of yourself. I know how much work that had to have taken. You got a new sub too! :-)
In case anyone is curious, this also works perfectly with the more basic (aka cheaper) Sunny Health and Fitness squat rack, the XF9931, if you have the pulldown attachment. You don't need the full cage. Although, obviously, the cage is nice for all its other features.
Thanks for letting everyone know! I appreciate it. 🙏🏾
Brilliant idea! Do you have the links where you got all the stuff to build?
Yes email me and I'll send you the document.
I have a very similar cage and been contemplating doing the same! Just can’t decide between this or buying new resistant bands with handles, as they cost next to nothing nowadays!
I have resistance bands and we use them for all kinds of stuff and you can definitely get away with that as your answer for a banded fly system. It's just different.
I was literally about to buy a new whole squat rack with pulleys for 1200 but instead this gym hack just save me so much money
It's easy too! Don't spend a bunch of money this is the perfect solution. I'm going to make a PDF guide for you guys.
@@UsawaFitnessthanks brah
I'm slow dragging on this pdf because I was trying to meet some goals for 2022 but I'm going to get that PDF done this week.
@@UsawaFitness becoming true inspiration even over seas.
Keep workig 💪
@@roman8950 Thank you Roman!
Man this should have so many more views and likes.
People spend thousands on installing stupid shit in their homes just becomes it comes with a screen. Not to mention subscription services and installation fees. This is useful, cheap, easy, long lasting. Cats so lazy nowadays nobody wanna do nothing themselves
Man that was a lot and I appreciate every word of it! Thanks yo! 💪🏾
Hello sir, this is exactly what I wanted to do to my sunny power rack. Thanks for the content! I tried to email you for the 14' cable specs but it won't send.
Sorry I thought I had someone helping me with that. Did you get my email?
Hey! I sent you a email about the specs on the cable a few days ago.. Ready to get started when you do! :)
Let me check my inbox real quick! Sorry about that.
Let me know if you got it. Hopefully the one I hadn't responded to was you. I just sent the specs to that email.
@@UsawaFitness no problems at all I know life can get busy! I appreciate you yes I got it! Thank you :)
@@john556677889000 Great! I hope you like it!
Very cool. Can I do glute work with a ankle strap
WHAT! Absolutely! ☺️
@@UsawaFitness thank you 🙏
@@jaleesa00 You're welcome!
Hey I am looking to build this on my rack but I cant seem to know exactly the custome cable there is different sizes and cable ends
Hit me at info@usawafitness.com and I'll send you specs!
Sorry if I missed it, but could you clarify.
We got 4 pulleys.
1 left, 1 right, and 1 center on the low row.
Is there a 4th?
Also the 1 cable goes in a V-shape for from left to center to right correct? this will only pull the weight stack if you pull both evenly and you can't do unilateral work? Otherwise it will just shorten the other side right? Clever
Hey thank you for watching! The pack that I ordered comes with 4 pulleys but the DIY Carroll Fly only uses 3 so you have an extra one. You can absolutely do unilateral work. You can either anchor one of the two pulleys that you train with onto the cage and work with one or you can stabilize one pulley in place with the none training hand while you push or pull with the other.
oK that mini grinder... what is that I must know!
It's just a cheap little bench grinder that I found. It was only $25
www.menards.com/main/tools/power-tools/grinders/tool-shop-reg-1-4-amp-corded-3-variable-speed-bench-grinder/bg102-b/p-1523864591430-c-9075.htm
I recreated this setup for my Fitness reality cage. But somehow the range of motion is restricted by the cable in the middle. I can barely do a chest fly. Is it because I’m around 6foot4? I can’t figure out how to extend the range
Great idea and video though!
Did you use the cable specs in my doc? I have a 6'8" client and that cable is plenty long enough. It should work Bizzle.
I got the ultra fuego power cage mainly bc of the price of the cage and lat pull down combo and a 20$ coupon.. It doesn't have the holes like yours to put the pulley screws in.. Would drilling into mine to make holes make it unsafe?
Honestly I don't like the idea. I feel like it would definitely lessen the integrity of your cage. You could probably figure out a way to put some safe straps on that were doing enough to hold a carabineer to clip into though.
@@UsawaFitness true.. I got a 60$ kit on Amazon before I saw this video.. I can do high to low cable flies with it but not low to high which I wanted also.. And 60$ to just be able to do high to low is really bad lol. I want to do this modification just gotta figure out how for the cage I have lol
@@UsawaFitnesssorry for the long message but I have been racking my mind trying to think about a alternative to drilling holes into it.. I saw a velcro strap with a d ring hook on it (basically ankle straps) I thought about putting those on instead but I feel like it would move around too much maybe some sort of strap on top of that as well? Also not sure the max load capacity of the d ring on ankle straps .. I want top middle and low so I need 6 hooks just gotta figure out how to do it and without making it look horrible any ideas? I'm down for anything lol
I tried searching for your video after the fact and had the hardest time finding it. Perhaps, you can update the title or the seo, whatever to include “Crossover Cables, Chest, etc”. Just a suggestion.
Thanks I appreciate that! I'll do that in my update.
Is there an updated link? A lot of the products are no longer exist
I'll update them this evening for you guys.
Hello my friend m building mine already have everything could you help me out with the cable can you tell me what cable should I get thank you I will appreciate
I can send you a jpeg of the order form. It's a custom cable.
Can you email me Jose? I'll send it to you.
Do you have a link to the video of the system you had before building this one?
Yep...
ruclips.net/video/sTcPFaw2mZA/видео.html
@@UsawaFitness replying on a one year old video? You’re the GOAT
@@zainfruitwala2105 I'm replying to all of em! 😆 Thanks Zain!
Still reaping the benefits of this.The long 14 ft cable limits some other exercises such as double cable shoulder press. You’d perform this pretty much right next to the front of the cage. I it’s this build you have to be fairly far away from the cage because of the long cable. Any advice for a way to shorten it to be close to the cage when doing exercises besides getting a new cable to rough through the pulleys? Another example is I connected each side together to do a seated cable row on my bench. I had to get really far away from the cage to be able to do it. Too long a cable.
I'm not sure friend. I typically just make good with the one I have.
Thanks for the reply. I think I may have figured it out and it may be kind of obvious but I’m going to put it here since I couldn’t find anything online about what to do and others may find this comment. I was doing seated rows and wanted my dual handle row below center posts to row perfectly horizontally. I connected both ends of the cable together and put on my handle attachment. I moved the quick connects to the rear posts instead of the front posts of the cage where we do the flys and it worked out and it “shortened” the length by the width between the rear and from posts which is like 2ft each side I think. The DIY Carrol fly keeps getting even better woo! Have a great night
Am i able to buy the pulleys anywhere already assembled? I'm not tryna do all that work to build it 😅
Lol. I feel you. They come assembled and I'm trying a new work around so you don't have to do all of that.
@@UsawaFitness Please do! I want to do cable lateral raises and also my gf likes to do single leg lateral/rear raises on my 810 XLT cage. Love your content btw!
Thanks for the love. I think I can do it easy easier. I'm working on it.
Hi, the link for the pulleys are no longer available. any substitute? thanks
Hmm? That's not good. Let me check.
These should work... amzn.to/40q4TFO
Hey, Boss I have a tip for ya
1) When you hook the two pulley wheels at the bottom (When doing Lower Pulley Flys or Shoulder Press) you need to change the one pulley wheel thats in the center to the TOP pulley wheel on the Rack.
2) When doing regular High cable crossover Chest Flys, center hook goes to the BOTTOM pulley wheel on the Rack (you have this right in the video ;)
Thanks it does seem to allow you to stay closer to the cage.
@@UsawaFitness Yup, but also you get more range of motion and it will just feel better.
I discovered this when I made my own cable fly attachment.
You make good videos keep up the good work 🏋
How exactly would you change the center one to the top
@@joshuaokhifoh9703 You just slide the quick connects that I showed in the second video through one of the higher holes.
@@joshuaokhifoh9703 ruclips.net/video/sHNHCpQWmbY/видео.html
I wanna see the quick clips
Here you go... ruclips.net/video/sHNHCpQWmbY/видео.htmlsi=j5S6Ljboj72_4UVN
@UsawaFitness thank you.. I don't really have a rack with the lat pull down or low row but I got a pully on it and wanted a way to basically adjust where I pull from.. this video and your other one are awesome ingenuity thank you
@@mannybar88 Your welcome. I'm glad it helped and I appreciate you watching.
Why 14' cable?
That's what Carroll decided but I think I'll make a second one a little short maybe 12 feet just to see which I like more.
Siento decir que para que sea un cruce de poleas que haga mas que un press ha de tener mínimo 2 a 2,5m, si no, por ejemplo las aperturas no sirven de nada ya que el trabajo viene principalmente de atras y no de laterales para que haya aduccion y trabaje el pecho en todo el recorrido.
Teniendo en cuenta que el rack amarillo con puente de poleas es lo mas adecuado, pero tambien mas caro y que su tamaño no entra en cualquier espacio, para cruces de polea es mejor rotar un poco hacia el exterior de la maquina y hacerlas a una mano de cada vez.
I disagree but we're all welcome to our own opinions. Thank you for visiting.
Man my should got these selling
I'm trying I've just been so busy creating content. I need to make some though.
I can really do with that , that’s going be game changer for how gyms etc ❤
@@growtonics7193 Thanks!
Sent email for specs on cable.
I've got some issues with my paper work but I'm working on it.
hell yeah thats awesome. Cable flyes are my favorite pec exercise. You can hit it at any angle you want with this. Also the Serratus Anterior: ruclips.net/video/Waj7EC5yDyM/видео.html
Thank you! I love em too!