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Power Tower Exercises

by
author image Richard Choueiri
Richard Choueiri is a fitness and nutrition expert and the author of "The Human Statue Workout." He began writing professionally in 2007 and his work has been featured in Bodybuilding.com and "Physique Magazine." Choueiri studied exercise science and nutritional science at Rutgers University. He holds an American College of Sports Medicine CPT, and a National Exercise and Sports Trainers Association CMMACC.
Power Tower Exercises
Woman doing pull-up at machine Photo Credit LUNAMARINA/iStock/Getty Images

Overview

The Power Tower is an exercise apparatus that allows you to build muscle and strength using your own body weight. Each Power Tower includes an overhead bar and side bars with dip handles, allowing you to perform exercises for your back, arms and abdominals among other muscles. As you gain strength in the different movements, you can increase the difficulty simply by wearing a belt with weights attached or by holding a dumbbell between your legs.

Overhand Wide Grip Pull-Up

The overhand wide grip pull-up is a variation of the regular pull-up. The exercise is for the back muscles and the biceps muscles of the upper arms. Stand facing the Power Tower. Grab the overhead bar using an overhand wide grip, hang from the bar, bend your knees and cross your legs behind you. This is the starting position. Pull your body upwards by bending the elbows. When your chin is close to the bar, lower your body by extending the elbows until you are back down in the starting position.

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Underhand Close-Grip Pull-Up

This movement is another variation of the basic pull-up. The movement targets the back and biceps muscles. Stand facing the Power Tower and grab the overhead bar using an underhand close-grip. Hang from the bar, bend your knees and cross your legs behind you. Raise your body up by bending the elbows until your chin is close to the bar. Then lower your body down by extending the elbows.

Triceps Dip

The triceps dip, as the name of the exercise suggests, is for the triceps muscles of the upper arms. Stand facing the Power Tower and position yourself up near the two dip handles. Grab each of the dip handles with your arms extended hang in the air. Bend your knees and cross your legs behind you. Lower your body downwards by bending the elbows. Once your chest at the level of the dip handles, extend your elbows to raise your body back up to the initial point.

Vertical Knee Raise

Vertical knee raises work the abdominal muscles of the stomach. Stand facing away from the Power Tower. Position your back on the vertical back support pad and place your arms on the side bars. Hold the side bar handles with each hand for support and hang your legs in the air. Bend your knees and raise them upwards towards your chest. Make sure to concentrate on the abdominals during this motion. Then lower your legs by extending the knees down to the start.

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References

Demand Media