Your IronVX One can replace an entire gym. Here are 12 of the most effective exercises you can do right in your home.
Upper Body Exercises
1. Cable Chest Fly
Set cables at shoulder height. Step forward and bring handles together in a wide arc. Perfect for isolating the chest and building definition.
2. Lat Pulldown
Attach the barbell handle overhead. Pull down to your collarbone with a wide grip. One of the best back-width builders available.
3. Cable Row
Set cable low. Sit or stand, pull handles toward your waist. Builds thickness in the mid-back and rear delts.
4. Overhead Tricep Extension
Face away from the unit, cable set high. Extend arms overhead — constant tension throughout the movement.
5. Cable Bicep Curl
Cable set low, curl upward. The constant tension on cable curls creates better muscle activation than free weights.
6. Face Pull
Cable at eye height, rope attachment. Pull toward your face while rotating hands outward. Essential for shoulder health and rear delt development.
Lower Body Exercises
7. Cable Squat
Hold handles at chest, cable set low. Sit back into a squat with constant front-loaded resistance. Great for quad development.
8. Glute Kickback
Use Foot Rings, cable set low. Kick one leg back and up. Best isolation exercise for glute development.
9. Romanian Deadlift
Hold barbell handles, cable set low. Hinge at the hips with a neutral spine. Excellent for hamstrings and glutes.
10. Hip Thrust
Use Waist Belt, cable set low behind you. Drive hips upward against resistance. The gold standard glute exercise.
Core Exercises
11. Pallof Press
Cable at chest height, stand perpendicular. Press handles away from your chest. Elite anti-rotation core stability exercise.
12. Cable Woodchop
Cable set high, rotate and pull diagonally downward. Trains rotational core strength — critical for athletes.
Your Weekly Training Split
With these 12 exercises alone, you can build a complete Push/Pull/Legs program:
- Monday: Push — Chest Fly, Overhead Press, Tricep Extensions
- Wednesday: Pull — Lat Pulldown, Cable Row, Bicep Curl, Face Pull
- Friday: Legs — Squat, Glute Kickback, RDL, Hip Thrust
- Saturday: Core — Pallof Press, Woodchop, Cable Crunch
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