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Our new eSport Wall-Mounted Dual Pully System with Low Row is Design to be used with Olympic 2” Hole Plates and comes with a Premium Quality 3” x 3” 11 Gauge Steel Frame.
 
This wall-mounted pulley system is a highly versatile tool that allows for a full-body workout by adjusting the pulley height and using different attachments. Because these systems provide constant tension throughout each movement, they are effective for muscle growth, strength training, and rehabilitation. 
 
Upper Body Exercises
 
Back: Key movements include Lat Pulldowns (high pulley) and Seated Rows (low pulley) to target the latissimus dorsi and mid-back. Straight-Arm Pulldowns can also be used to isolate the lats.
Chest: Cable Chest Presses and Chest Flys (pulleys at shoulder height) provide a greater range of motion than traditional bench presses.
Shoulders: Perform Face Pulls for rear delts and posture, Cable Lateral Raises for side delts, and Upright Rows for traps and overall shoulder mass.
Arms: Target the biceps with Bicep Curls or Hammer Curls using a low pulley. For triceps, use a high pulley for Tricep Pushdowns or Overhead Tricep Extensions
 
Lower Body Exercises
 
Glutes and Hamstrings: Cable Kickbacks and Cable Pull-Throughs (low pulley) are excellent for isolating the glutes. Cable Romanian Deadlifts can also be performed to target the posterior chain.
Quads: Perform Cable Squats or Cable-Assisted Lunges by holding a low pulley handle at chest level for balance and resistance.
Hips: Attach an ankle strap to the low pulley for Hip Abductions or Standing Leg Raises. 
 
Core Exercises
 
Rotational Strength: Cable Woodchoppers (pulling diagonally) and Pallof Presses (resisting rotational pull) are highly effective for oblique and core stability.
Abs: Cable Crunches can be performed while kneeling or seated, using a high pulley to provide weighted resistance for the abdominal muscles