Written by: Kyle Divine
Intro
What’s up, everybody? In this tutorial, I’ve got an awesome rack attachment that is guaranteed to give you shoulder boulders! Oh yeah, we’re doing a rack attached lateral raise!
I got this idea from an Instagram post by Alex Goode at the Sorinex facility. It’s a fairly simple build and only requires basic tools but it’s already become my favorite piece of gym equipment. As per usual, I’ll show you a couple of options and this time I’ll throw in some modifications. Let’s get started.
Outline
Lat Raise Video
Option 1
The first option has a medium difficulty, takes about an hour to an hour and a half to make, and costs between $75 and 85 dollars.
The first cut is the 2×6, I cut this piece to 15.5 inches.
I clamp this piece to my power rack, make sure it is level, and mark where the holes need to go.
Next, I mark the 3/4 inch holes for the bearings, these holes are 3 inches from each side. To the left and right of each 3/4” hole are two smaller holes. I mark those and make sure everything is even and symmetrical before moving over to the drill press.
My rack has 1” holes so I’m drilling holes with my 1” forstner bit. This can be modified if you have a rack with 5/8” holes.
Next, I drill the holes for the bearings. 3/4” holes in the center and 1/4” holes for the bolts to attach.
After those are done I cut the 2×4’s. The length of these will depend on the length of your arms. I’m 5’7” and I cut my 2x4s to 16”
It’s optional but I round the edges with my router and a round over bit.
I need to drill a few holes into the 2x4s. Each one needs two 3/4” holes and a 3/8” hole.
Here are the lengths of the boards and the hole sizes. Again, a lot of this is subjective. You can modify to fit your specific rack and/or body measurements.
When I assemble, I put the bearings onto the 2×6 and secure them with 4” long 1/4” bolts.
Once those are tight, the 3/4” bolt goes in with the 2×4.
Secure the 2x4s onto the 2×6 with a 7” long ¾” bolt. If your bearings line up right, these should just go right in.
The weight sleeves are made from dowels and carriage bolts. I had these ready to go from a previous project. The sleeves themselves are 6.5 long and happen to be perfect for this. If you haven’t seen how I make these, I have a quick tutorial to show you how it’s done. (this links to the weight pin tutorial)
The arm pads are made from a 3/4” threaded rod cut into 12 inch pieces. Insert the rod into the 2×4 and put the pad on the rod. The nuts are used as spacers and the washers help keep the pad in place.
Now we’re good to go. I load it up and it works like a charm.
Option #2
The second option is easier to make, takes about 45 minutes to an hour, and costs between $125 and 135 dollars
I attach a 3/4 floor flange on one side and a weight sleeve on the other side. I purchased this weight sleeve pair on Amazon for less than $30. The weight sleeve is attached with two 1.5” lag screws.
I screw in the 3/4 inch pipe and squeeze the foam pad on to the pipe. Add a cap on the end and move on to the next one.
After that, the rest of the steps are the same.
When I put this on my rack, I use a 1” thick bolt on top and a 7/8” bolt on bottom. I find it’s easier to install and remove this way.
This one looks good and feels identical.
With this design, resistance is zero at the bottom and 100% at the top. It’s not horrible and you can definitely still get a good pump, but there are ways to increase resistance at the bottom if you want to.
The easiest option is to add bands and they’re pretty effective. The awesome thing about using bands is that they provide so many options. You can use long bands, short bands, thin bands, thick bands and they all provide different resistance.
Another option is to change weight pin placement or add an additional pin.
This modification took about 30 minutes and made a huge difference.
These are the pieces I added to each side. Quick side note, I threw this together real quick with pocket holes. For longevity, I’d suggest reinforcing the joints with mending plates.
You can add bands to this option as well.
If you’d like to make it adjustable for multiple people to use, the first design is actually better. You can add multiple holes and move the pads and weight sleeves around to accommodate different arm lengths and change the weight distribution. That being said, both designs can easily move up and down the rack.
Handles can easily be added by screwing on a 45 degree elbow and a 6 inch piece of pipe.
If you’re looking for longer handles, I’ve got you covered. Disassemble a 2 inch caster, drill a quarter inch hole into the pipe, fasten the caster base onto the 2×4, attach the pipe, add the 45 degree elbow and the 6 inch pipe. Boom!
Can it be modified to have multiple functions? Yes, it took a bit to figure out the right way to do it and to be honest, it is a pain to set up, but I got to work as a leg extension and leg curl.
It actually felt pretty good. There may be a better way to set it up. I don’t know, I’ve already got a machine for this so I didn’t spend too much time on it.
Why not just use dumbbells? If you have dumbbells, sure, you can use those instead. Some people may not have the space for a full set of dumbbells or cash. This thing is small and costs a lot less than a set of dumbbells.
It was also brought to my attention that this is a good option for people with wrist pain, hand injuries, and amputations.
Option 1 Materials
8ft 2×6 – Home Depot link – https://homedepot.sjv.io/Eaq3VK (you only need 16 inches, sometimes they sell the scrap cut offs at a discounted price)
4ft 2×4 – Home Depot link (https://homedepot.sjv.io/OR1j5n)
Pillow Block Flange Mounted Bearings – https://amzn.to/32RH3JX
Ader 8” foam roller pads – https://amzn.to/3AGiM4F
2 – ¾ inch bolt 7 inches long and ¾ inch nut
4 – ¼ bolt 4 inches long
2 inch dowel – https://homedepot.sjv.io/2r56Ma
2 – ⅜ inch torque washer
2 – 3/8 inch carriage bolt 10 inches long
1 – ¾ inch threaded rod, 24 inches long – https://homedepot.sjv.io/x95ayd
4 – ¾ inch washers
8 – ¾ inch nuts
Option 2 Materials
8ft 2×6 – Home Depot link – https://homedepot.sjv.io/Eaq3VK (you only need 16 inches, sometimes they sell the scrap cut offs at a discounted price)
4ft 2×4 – Home Depot link (https://homedepot.sjv.io/OR1j5n)
Pillow Block Flange Mounted Bearings – https://amzn.to/31xxcb
Ader 8” foam roller pads – https://amzn.to/3AGiM4F
2 – ¾ inch bolt 7 inches long and ¾ inch nut
4 – ¼ bolt 4 inches long
Ollieroo olympic weight sleeves – https://amzn.to/3D3KV6W
2 – 3/4 inch floor flange – https://amzn.to/3IkDYlR
2 – ¾ inch pipe 12 inches long – https://amzn.to/3xREwuJ
2 – ¾ inch pipe caps – https://amzn.to/2ZQMgkd
8 – #14 screws 1 ½” long – https://amzn.to/3kaPaHK
Modification Materials
2 – ¾ inch 45 degree elbows – https://amzn.to/3GbZibr
2 – ¾ inch pipe 6 inches long – https://amzn.to/3ojiSwc
2 – 2 inch fixed casters – https://amzn.to/3G2wx0S
8 – 1.5 inch lag screws
Tools
Dewalt sliding mitre saw – Amazon link (https://amzn.to/3pdqFe3), Home Depot link (https://homedepot.sjv.io/3P7GRB)
Dewalt cordless drill – Amazon link (https://amzn.to/3g2VM7L), Home Depot link (https://homedepot.sjv.io/doRm3K)
Dewalt impact driver – Amazon link (https://amzn.to/31OpKZV)
Drill press – Amazon link (https://amzn.to/3wh8beK), Home Depot link (https://homedepot.sjv.io/doRm3K) – alternatively, the holes can also be drilled using a cordless drill
1 inch forstner bit – Amazon link (https://amzn.to/3uJm44s), Home Depot link (https://homedepot.sjv.io/LPDQoZ)
¾ inch drill bit – https://amzn.to/3iYTrgC
⅜ inch drill bit – https://amzn.to/32MFexS
1/4 inch drill bit – Amazon link (https://amzn.to/3z01Q9K), Home Depot link (https://homedepot.sjv.io/9WeXxy)
1/4 inch roundover bit – Amazon link (https://amzn.to/3jPEHSo), Home Depot link (https://homedepot.sjv.io/NKzG71)
Combination square – Amazon link (https://amzn.to/3AZCqcs), Home Depot link (https://homedepot.sjv.io/KeZxdA)Wood Clamp set – Amazon link (https://amzn.to/2YybFOZ)
Additional Tools for Option 1
Angle grinder – Amazon link (https://amzn.to/3Cu1fPB)
12 inch long 3/8 drill bit – Amazon link (https://amzn.to/3pNU4vA), Home Depot link (https://homedepot.sjv.io/qng7kL)
Dewalt random orbit sander – Amazon link (https://amzn.to/3vUK2Ku), Home Depot link (https://homedepot.sjv.io/gbo2L9)
Belt sander – Amazon link (https://amzn.to/3ArRmA9), Home Depot link (https://homedepot.sjv.io/0JxBxR)
Weight Sleeve Video
Weight Sleeve Instructions
The weight sleeve is an essential part of every plate loaded piece of equipment. To buy a pair on amazon you’re looking at $30 at least. However, with the right tools I can show you how to make a pair for $10.
I start off with a 2” wood dowel and cut to 10 inches. This can be longer or shorter depending on what you’re going for on the project.
Quick tangent: these steps can be followed with 1”, 1.5” or 1.75 inch dowels, I prefer 2 inch dowels because they work with the olympic clamps I already have.
Next, I drill through the center of the dowel with a 3/8” drill bit. I bought a super long drill bit for this, but you can also use a shorter bit and drill into the dowel from both sides.
It should also be mentioned that I’m using a drill press, but this can be done with any corded or cordless drill.
After drilling through the dowel, I round the edges with a round over bit on my table router.
Now before we go any further, it is important to know if this will fit your weight plates. On this 2 inch dowel, my York plates easily fit, but my Rogue plates do not fit.
If needed, the dowel can be sanded until it fits. This process goes a lot faster with a belt sander.
I add a torque washer to one end and tap it into place with a hammer.
The 3/8” carriage bolt goes through the center and into the piece you’re attaching to.
Now you’re good to go. I’ve used this on my leg curl/leg extension machine, I put a pair on my lateral raise machine, and will be using it on future builds.
And hey, if after going through this you’d rather buy the pair on amazon, here’s the link – https://amzn.to/3D3KV6W
Materials
2 inch dowel – https://homedepot.sjv.io/2r56Ma
1 – ⅜ torque washer
1 – ⅜ carriage bolt 12 inches long
1 – ⅜ washer
Tools
Dewalt sliding mitre saw – Amazon link (https://amzn.to/3pdqFe3), Home Depot link (https://homedepot.sjv.io/3P7GRB)
Drill press – Amazon link (https://amzn.to/3wh8beK), Home Depot link (https://homedepot.sjv.io/doRm3K) – alternatively, the holes can also be drilled using a cordless drill
Dewalt cordless drill – Amazon link (https://amzn.to/3g2VM7L), Home Depot link (https://homedepot.sjv.io/doRm3K)
12 inch long 3/8 drill bit – Amazon link (https://amzn.to/3pNU4vA), Home Depot link (https://homedepot.sjv.io/qng7kL)
Dewalt random orbit sander – Amazon link (https://amzn.to/3vUK2Ku), Home Depot link (https://homedepot.sjv.io/gbo2L9)
Belt sander – Amazon link (https://amzn.to/3ArRmA9), Home Depot link (https://homedepot.sjv.io/0JxBxR)Router and table – Amazon link (https://amzn.to/3nB9yE0)
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