Homemade Reverse Flyes or Rear Delts Station

The Reverse Flyes exercise is one of the shoulder exercises that isolates the rear delts. The exercise can be done on a Reverse Pec Deck machine, with low cable crossovers or with free weights, using dumbbells. As a free weight exercise, it is sometimes called Rear Delts Lateral Raise or Bent Over Dumbbell Raise or a combination of those words.

Homemade Bench Press Rack

Another application of the homemade safety squat racks (click link for instructions) is their use as barbell racks in bench press exercises. The advantage of using these freestanding racks over the commercial bench press racks is that they're able to accommodate barbells of any length - even EZ-curl bars. You just move them closer or farther from each other to adjust to the barbell length.

Homemade Dip Station

Here's a dip station that I have for performing the dip exercise. Basically, the body of this homemade dip station comes from the safety squat racks I built (click the link for instructions).

Dips are good for building overall muscle mass around the tricep, chest and shoulder areas. Even if you're not strong enough to perform full dips, you can begin by just performing the negative phase of the exercise.

The dipping bars are made thicker and more comfortable with these homemade thick grip handles.