Get a Handle on Your Workouts with this Cap
Written: Sep 21 '04
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Product Rating:
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Pros: Versatile, light, portable, will last forever
Cons: none
The Bottom Line: I consider this an essential piece of equipment and don't hesitate to recommend it.
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| jo.com's Full Review: Cap Barbell Cable Handle |
I am reviewing the Cap Barbell Cable Handle. I have reviewed several workout attachments and commented that Cap has a “thing” about names. This is not a barbell. A barbell is a long, straight bar (though some are curved but I don’t call them barbells either- the ez curl, for example) that either has weights built on it or you put weights on it yourself.
So what is this?
This is one of my many essential pieces of equipment to own if you have a cable machine at home or use one at a gym. Cap’s handle is well made. It is virtually indestructible- made of solid steel with a knurled handle and welded flange. A knurled handle means that it isn’t smooth. Knurled means that the base of the handle is “ One of a series of small ridges or grooves on the surface or edge of a metal object, such as a thumbscrew, to aid in gripping.” (yourdictionary.com)
The Cap Handle's bottom is diamond shaped textured metal. The positive to this is that it does help me grip the handle. My hand will not slip as it would if the handle were smooth. The other side however which isn’t a downside for me is the need to wear gloves. If you wear rings or would prefer not to have calluses you will need gloves for this handle.
What’s a welded flange? Again from yourdictionary.com “A protruding rim, edge, rib, or collar, as on a wheel or a pipe shaft, used to strengthen an object, hold it in place, or attach it to another object.” If you look at the picture you will see a hole. That hole is what gets attached to the cable. The piece of metal that is then welded onto the handle is truly welded. I can’t imagine what one could do to this piece to bend it.
The handle is an almost 5" square. It has a rotating base. You may see some that do not rotate. I like rotation on attachments such as this because it allows me to move my hands freely. Having the rotation, for example, when doing an exercise will allow my wrist to move with the handle rather than keeping it stationary. I think, when appropriate, an attachment that has rotation is safer.
This is a light piece of equipment weighing in at 1.75 pounds making it extremely easy to attach. I can use it for every part of my body except my legs (and I probably could think of a way to use these handles for legwork if I had to) and do. Most workouts for me include the use of the Cap Barbell Cable Handle.
How does it go on the cable/pulley machine?
You will start by connecting it to a cable or pulley machine. The reason I separate the two – cable and pulley- is because when I talk about a pulley machine I think of a large piece of equipment, which has two sides on which to work. You might also find a single unit with just a cable on it. They work the exact same way. Essentially they are one and the same. Your gym or your home will have machines, such as a leg extension seat, it will have free weights such as 10, 20, 30, etc. pound dumbbells, and it will have equipment on which you will put weights in whatever size you want. These weights are often put on barbells or machines.
The Cap Handle will go on a machine that works by pulling the weights with a cable. The cable will have a round metal piece on the end. Attached to that it will have a clip. If it isn’t on the cable, look around the floor or on another attachment. The clip opens so you can put the hole on the top of the bar through the clip. If the pulley is high and you are having trouble pulling it down the clip might be in a heavy weight. Just pull it out and then the cable will come down easily and you can attach the bar to it. You can also move the whole cable to various levels and will if you want to make the most of. For example my husband and I work our triceps at different heights with this handle. All this only takes a minute to do.
Can you give me some exercises to use with this barbell?
Yes but feel free to e-mail me, leave a comment or question and I will answer it. The Cap Barbell Cable Handle can truly be used to work triceps, biceps, and chest. You can also use it to work your shoulders and back though the first three body parts are what I use the handle for primarily. If you are thinking of buying one you can get away with one for your biceps and triceps. A very common exercise, which I will explain, uses two.
The first exercise I’ll teach you is called the one arm cable pressdown. If you do work out already and do kickbacks with a dumbbell this is replicating that movement closely. I do what is called a reverse pressdown but you do not have to. A reverse pressdown is harder so try either way. In a reverse pressdown the purpose is to isolate my triceps (back of the arm that flutters in the wind). The handle will be on the cable with the cable set high enough so you can extend your arm down and back. Hold the handle with a reverse grip meaning palm up (or palm down if you don’t want the reverse). Keep your elbow right by the side of your body so it doesn’t move and straighten your arm until it Is locked out and extended straight down (I go back a bit but play with this to see what feels the best for working your triceps). Hold this position for a moment and contract your triceps to strengthen it even more. Your hand will then come up as far as possible until your forearm approached the biceps and you feel a stretch in your triceps. Now do the other arm.
A classic exercise to do with the Cap Barbell Cable Handles is called the cable crossovers. You will use two for this one. You’ll see (if you are in a gym) people standing differently and bringing their hands to various heights. Some will bring them to their chest, some much lower. You will also see these down with the cable on the lowest setting so you bring your arms up and on a high setting so you bring them down. You may see it in the middle as well!
I am giving you a classic bent forward cable crossover using the cable at floor level. This works your chest or the inside of the middle and lower pectoral muscles. You’ll take a handle in each hand and bend forward extending your arms out. Then draw your hands toward each other letting them cross. Continue pulling until your feel your chest muscles contracting. Hold for a moment and then release your arms. For this particular exercise I stand with my feet parallel to each other. However if I use the cables up high I put one leg forward.
The last one I’ll give you is a bicep curl. You will use the Cap Handle just as you would if you were holding a dumbbell in one hand. The cable will be on the lowest position. Lift the handle and curl it to your bicep. It might help if you need support to hold on to the bar that cable machines usually have. This is effective and a staple in my routine.
Please be conservative with the amount of weight you use. Unless you are reading this because you know me you probably are not a body builder. Injuries do happen. What we are finding out is that of course older people may be more prone to injuries as they workout, but younger people, if exercises are done incorrectly, will pay with pain and problems later in life. If you perform these (and have asked your doctor if you are just starting an exercise program) with correct form, which is much more important than heavy weights you will be much less apt to hurt yourself. Remember that using muscle to move a weight is far more effective than using momentum.
Jo, Your Personal Trainer’s, Final Thoughts:
Not all attachments are my favorite. I think the Cap Barbell Cable Handle should be part of your home gym routine. If you can only afford one, then start with one and buy another when you can.
The handle is light so if you have trouble lifting some of the heavier attachments this one will be much better for you. Good luck, have fun and be careful.
I have left links to some of my reviews in which you might be interested. Please feel free to leave me a comment, question or e-mail me privately.
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Cybex Pro+ Teadmill
Cybex Arc Trainer
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Cap Barbell Pull Down Rope
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WAI Yoga Ball Kit 151
Precor StretchTrainer
Thane AB-DOer Pro
Precor EFX546 Elliptical Trainer
Concept II rower
Cybex 900T treadmill
Precor C846 Recumbent
NordicTrack Classic Pro skier
Recommended:
Yes
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Member: Jo
Location: On a bluff overlooking the ocean.
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