Can be hung on any type of support at a height of 1.80 m to 2.50 m (5’9”–8’2”).

Versatility

Reliably smooth, even with heavy weights.

Rolling efficiency

100 kg (220 lb) max weight for pulley and plate support. 

adjustable resistance

Can be used with 28 mm (1.10”) and 50 mm (1.97”) discs.

Weight

The design keeps the weight load vertical.

Stability

It's just one step from the gym to your home! This pulley station attaches easily to any type of support.

Condition

Skill Level

Maximum Load

Foldable

Weight Type

Body Area

Weight (kg)

Main Material

– 1 pulley and cable system
– 2 hook straps (short and long) to fit your type of hook
– 1 disc holder (compatible with 28 mm/1.10” and 50 mm/1.97” discs/plates)
– 1 pull-up bar, 25 mm diameter, 46 cm length
– 3 carabiners 

Pulley station and accessory kit components

This weight training pulley station is designed to allow you to do both upward and downward pulls so you can work out your entire body (shoulders, back, biceps, triceps, pectorals, and abdominals). Our weight training pulley is multifunctional and easy to carry, making it ideal for those who want to set up their own gym at home or keep up with their workouts while travelling. 

Why use this weight training pulley? 

In just 30 seconds, you can have your own weight training pulley system in place, just like at the gym: – wrap the strap around a bar or tree trunk – fasten the provided snap hook to the strap – hook the pulley onto the snap hook – slide the cable through the pulley – place the weight training handle on one side, and the disc weight holder on the other. 

How to use our pulley and accessory kit 

In the unfortunate event that you break the cable or lose the snap clip, or if you simply want to have a second pulley on hand, we have a selection of spare parts available for purchase from our customer service department. Parts available: 
– Pulley (item: 8817138)
– Cable (item: 8817241)

Customer Service

Suggested workout: 
– dips: 3 sets of 8-12 reps
– triceps, high pulley, pronation grip: 3 sets of 8-12 reps 
– triceps, high pulley with rope: 3 sets of 8-12 reps 
– biceps, low pulley, supination grip: 3 sets of 8-12 reps 
– biceps, low pulley with rope: 3 sets of 8-12 reps. 

Tips from our coach (1/2)

For each exercise, start with the minimum recommended number of reps and stop when you still have 2 reps left in you. Then increase by one rep per week until you reach the maximum recommended number. At that point, increase the lift load and start again with the minimum number of reps. Repeat as before. You can use a strap to make dips easier or a weighted vest to make them harder, depending on your level. 

Tips from our coach (2/2)

Gym Equipment

Improve your strength and develop your flexibility.

Robustness

A lightweight product you can easily toss in your gym bag.

Easy transport

Vary your workouts with this 15 kg (33 lb) resistance band. The resistance adds intensity to certain exercises while providing support during others.

With Handle

Resistive Force

Type of Length

Type of Elastic

Packaging

- The 15 kg (33 lb) band is 1.04 m (41”) long when slack.
- The band width is 13 mm.
- It provides 15 kg of resistance, meaning that you need to apply 15 kg of force to stretch the elastic to double its length.

Band dimensions

Make sure it is well secured so that it doesn’t come unhooked while you are exercising, for example if you are using it to assist you with exercises such as pull-ups.

Check for wear (breaks or white areas) to make sure your band doesn’t break while you’re exercising.

Always check the condition of your band before a workout.

The 15 kg band is perfect for starting strength training.  
If you’re looking to use it to assist you during certain exercises, it won’t provide much support. For more support, choose the 35 kg (77 lb) band.
Each colour corresponds to a level of resistance:
Blue: 5 kg (11 lb) // Green: 15 kg (33 lb) // Yellow: 25 kg (55 lb) // Orange: 35 kg (77 lb) // Red: 45 kg (99 lb) // Black: 60 kg (132 lb)

Is a 15 kg band right for you?

A 15 kg  band can support you with pull-ups on a bar (ref: 8385106), or a rack (ref: 8651534), lighten your load on a dip bar (ref: 8584544), or provide additional support when you start using an ab wheel (ref: 8660093).
The higher the resistance, the easier these kinds of exercises are.

How should you use your band?

Store your band indoors and avoid extreme temperatures to ensure its longevity.
Do not use in a swimming pool: we do not test our bands for chlorine resistance.
Make sure attachment points are not sharp or abrasive.

Proper resistance band storage and use

Try these exercises with the 15 kg (33 lb) band:
- Rowing with band: 4 x 12 or 20 (band attached to a post or hooked under the feet)
- Overhead tricep extensions 3 x 12 or 20
- Hammer curls 3 x 12 or 20
- Face pulls 3 x 15 or 30
- Squats 3 x 12 or 20
Increase or decrease reps based on your ability. When you can do multiple sets with this band, you’re ready to move up to the next resistance level (25 kg/55 lb).

Our coach’s resistance band workout

Resistance Bands

Steel bar.
Warranty: 5 years.Max. load: 160 kg (353 lb).

Grip

Build muscle:

- Biceps
- Triceps
- Pecs
- Back
- Legs (squats)

Muscular workout

Looking for a 1.55 m (5 ft.) steel bar? This is it! With a five-year warranty, you’ll use it for a long time.

Bar Length

Weight of The Bar

Length (cm)

Diameter (mm)

Bar Type

Length: 1.55 m (5 ft.)
Diameter: 28 mm (0.4”)
Weight: Max. weight load: 160 kg (353 lb) 160 kg (353 lb)
- Load length: 25 cm (10”) per side
- Inner length: 1 m (3.3 feet)

Dimensions of the 1.55 m (5 ft) weight training bar

If you’re training in a small space, a 1.55 m (5 ft) bar is perfect, since it’s shorter and easier to store than our other bars. Combined with our folding bench press (ref: 8595564), you’ll be able to get a well-rounded workout and save space when you’re done!

Why choose a 1.55 m (5 ft) weight training bar?

This 1.55 m (5 ft) bar is compatible with all 28 mm (1”) weights:
Cast iron weights:
- 0.5 kg to 20 kg (1 lb to 44 lb)
Rubber coated weights:
- 1.25 kg (2.8 lb) (ref: 8388222)
- 2.5 kg (5.5 lb) (ref: 8388695)
- 5 kg (11 lb) (ref: 8388696)
- 10 kg (22 lb) (ref: 8388223)
- 20 kg (44 lb) (ref: 8388237)
You can use the 28 mm (1”) Disc Collar (ref: 8574652) to secure your weights.
Complete your home gym with the Hip Thrust Bench (ref: 8616811) or the Bench Press Fold (ref: 8595564).

What benches and weights are compatible with the 1.55 m (5 ft) bar?

Wipe your bar with a damp cloth after your sets, especially if you don’t wear gloves. Then store your bar in a dry place.  
If you’ve invested in the Bench Press Fold (ref: 8595564), it has a place to store your bar.
We’ve also designed a storage rack (ref: 8788246) for storing your bars and weights.

How to store your 1.55 m (5 ft.) weight training bar

A bar is an essential accessory for weight training, since it allows you to work all your muscle groups. Here is a rough overview of the muscle groups engaged.
Legs: squats (bar at the neck or clavicle), Romanian deadlifts, good mornings
Back: traditional or sumo deadlifts, all variations of rowing (pronation and supination)
Pecs: all variations of bench presses (flat, inclined, declined)
Shoulders: military presses and rowing

Why is a bar essential for weight training?

Lower-body workout focusing on building muscle mass:
- Forward-leaning rows 4 x 8-12 reps
- Incline bench presses 4 x 8-12 reps

Exercises focusing on toning:
- Military presses 4 x 12-15 reps

Start with the lower number of reps and keep a two-rep margin. Increase by one rep each week until you reach the higher number. You can then increase the load and start again with the lower number.

Exercises you can do with the 1.55 m (5 ft.) bar

onlyonline

Ultra-durable braided rope.
2-year guarantee.

A pull rope for working your triceps, biceps, and abs.

This pull rope was developed by our coaches and design team.

Height (cm)

Workout Type

Place of Practice

Width

User’s Maximum Weight

Extreme strength up to 200 kg for unlimited lifting

Breaking resistance

Rubber part to stop your hands slipping and give you optimal grip on the bar

The faux suede protects your wrists from rubbing, even when you're lifting heavy

Cushioning

Beat your deadlift PB: these straps can take loads of up to 200 kg for safe, controlled lifts.

interchangeable left right

Support Type

Protection Area

Tightening Type

Unlock your full potential! These lifting straps will let you overcome the limits of your grip so you can focus fully on the muscle you're targeting. Whether you're a beginner or an experienced lifter, you can train heavier and for longer, without your grip holding you back. These incredibly strong straps can take up to 200 kg, combined with your own grip strength. 
The result: more intense, more effective workouts!

Why use these?

It's all about the clever little details! 
- Intuitive markings so you instantly know the left from the right 
- Clever system to stop the straps bending back the wrong way 
- Rubber surface for perfect grip on the bar 
- Faux suede that protects your wrists from rubbing when lifting heavy weights 
A smart design that optimises every aspect of your grip. Keep calm and comfy, with no more slippy grip!

Details that make all the difference

Get more out of your lifts in a few simple steps! Start by wrapping the strap around your wrists, then around the bar. This technique will secure your grip during intense exercises such as the deadlift and the snatch pull. The straps act as a natural extension of your hands, allowing you to focus on the quality of your movement, rather than your grip.

How to use these lifting straps

5 simple steps for the perfect positioning! 
1) Wrap your first strap around your wrist, passing it through its own loop. 
2) The loose end should naturally hang towards the inside of your hand. 
3) Wrap the strap around the bar, starting underneath and pulling it towards you. 
4) Important: make sure your hand remains in contact with the bar. 
5) Do the same with the second strap.

How to correctly use the lifting strap 

Women's Clearance

Standard 28 mm (1”) diameter cast-iron. 2-year warranty.

Raised edges make these plates easier to handle.

Ergonomic grip

Set: 0.5kg, 1kg, 2kg, 5kg, 10kg, 20kg (1.1lb, 2.2lb, 4.4lb, 11lb, 22lb, 44lb)

This 5 kg (11 lb) training plate is perfect for completing your weight training set. It can be used with all 28 mm (1”) bars and dumbbells. Sold separately.

Type of Disc

Bore Diametre (mm)

Weight: 5 kg (11 lb)
- Thickness: 24 mm (0.9”)
 Internal diameter: 28 mm (1”)
 - External diameter: 230 mm (9”)

Dimensions of the 5 kg (11 lb) cast-iron weight

To use this 5 kg (11 lb) cast-iron weight, you’ll need a 28 mm (1”) bar such as:

- 1.2 m (47”) straight bar (ref: 8289897)
- 1.2 m (47”) curl bar (ref: 8484124)
- 86 cm (34”) triceps bar (ref: 8484125)
- 35 cm (13.8”) short bar (ref: 1041986)
- 45 cm (17.7”) threaded bar (ref: - 1.55 m (47”) straight bar (ref: 8289896)
- 2 m (6.5’) straight bar (ref: 8289900)
This weight training disc plate is not compatible with a 50 mm (2”) bar.

What bars are compatible with this 5 kg (11 lb) weight training disc?

Remember to invest in a pair of disc collars to lock the weights onto your bar as you exercise. Our disc collars are sold in pairs (ref: 8574652) so that you can train safely.
Just be careful: the disc collars have a weight limit of 15 kg (33 lb) in a vertical position.

Use disc collars to stay safe while training

- To store your cast-iron plates, you can use a wall mount for discs (ref: 8796727) or a storage rack (ref: 8788246) to install indoors (such as in a garage).
- Do not store your weights outdoors or in a damp place, since cast iron is likely to rust if exposed to moisture.
- Dust your discs with a microfibre cloth when they have been stored for a long time.

Storing your cast-iron weight training discs

Upper-body workout focusing on building muscle mass:
Short recovery time between each set.
- Dips 3 x 8-10 reps
- Forehead triceps with bar 3 x 8-10 reps
- Dumbbell triceps behind the head 3 x 8-10 reps/side
- Pull-up, supinated grip 3 x 8-10 reps
- Dumbbell biceps 3 x 8-10 reps
- Dumbbell biceps, hammer grip 3 x 8-10 reps

Start with the lower number of reps, and keep a two-rep margin. Increase by one rep per week.

Suggested workout

Dumbbells & Sets

Perform a range of exercises with this basic, effective suspension trainer.

Take it anywhere: it comes with a carry bag.

Compact design

Strap attaches easily with a buckle and door anchor.

Ease of use

Our two-buckle suspension trainer helps you do a wide range of exercises. If you need ideas, scan the QR code!

Attachment

Sportsperson’S Weight

Fastener Type

Suspension Trainer dimensions- Weight: 1 kg (2.2 lb)
- Length adjusts from 60 cm to 170 cm (24” to 67”)
The grips are 13.5 cm (5.3”) long and 3.2 cm (1.3”) in diameter.
The kit also includes: 
- A mesh travel bag
- A safety warning that lets others know someone is training on the other side of the door
- An extension for attaching to poles, large branches and bars
- A QR code you can scan to access a wide range of exercises

Suspension Trainer dimensions and details

The Suspension Trainer targets all muscle groups with functional bodyweight exercises: arms, legs, back, and even core.
If you’re a training newbie, you can use it to scale exercises and make your workout easier.
If you have more experience, it can be used to amp up your training with added instability.
It’s easy to carry and can be used anywhere, thanks to the extension and travel pouch.

Why opt for this suspension trainer?

Set up the straps in just a few minutes! 
- On doors: slip the rubber wedge into the top part of the door and close it.
- Always put the safety warning on the rubber piece to indicate that someone is training on the other side of the door. 
- On a pull-up bar or post: just wrap the extension around your support and hook up the suspension trainer.

Setting up the suspension trainer

Depending on the exercise, your straps may need to be adjusted to the same or different lengths.
Adjust them to the same length:
- Adjust the first handle, then hold it while adjusting the second one.
- Adjust the length of the second strap until the handle is in the same hand as the first.

Adjusting the handles to two different lengths is easy—just adjust them separately to whatever length suits you best!

Adjusting the Suspension Trainer

Our tips for training safely:
- Before putting any weight on the strap, you should always test the support by giving it a quick tug 
- Hang the safety warning on the anchor on the opposite side of the door
- Check the sturdiness of your support (post, tree branch, etc.)
- The anchor point must be able to support your body weight
- Read the instructions carefully 
Maximum weight130 kg (286 lb).

Exercise safely with the Suspension Trainer

Use your suspension trainer with other products to increase your repertoire and train comfortably. 
Here are a few of our complementary products:
- An indoor/outdoor mat (ref:  8556756) for exercises that require you to rest your hands or knees on the ground (press-ups, planks, etc.)
- Handles for press-ups (ref: 8556754)
- A 0 kg to 5 kg (0 lb to 11 lb) weighted jacket (ref: 8736051) or a 6 kg to 10 kg (13 lb to 22 lb) weighted jacket (ref: 8734579)

More accessories for your suspension trainer

Scan the QR code on the product to access coaching sessions created just for you! Stay inspired with our 6 programs that target different muscle groups.

Need some ideas? Scan our QR code!

Cross Training Equipment

Max. weight 220 kg/485 lb (user and weights). 

Ab position, four incline settings for the backrest (0°, 30°, 45°, 80°), and two for the seat.

19 cm (7.48”) high when folded (folds in less than 30 seconds).

No assembly required. Just unfold the product and go!

Easy assembly/dismantling

Feet have rubber ends to compensate for uneven floors.

Removable feet lock for comfort when doing bench presses.

Flexibility

Repair

No space? No problem! This weight training bench’s compact size and collapsible legs make it easy to store.

Reclining

seat angle inclination

Working Load (kg)

dips bars

preacher curl

back angle inclination

roller leg developer

bar spotter

Angle of Inclination

Moving Comfort

Unfolded bench dimensions

Bench:
- Length: 130 cm (51.18”)
- Width: 35 cm (13.78”) 
Backrest: 43 cm (16.93”) 
Height: 50 cm (19.69”)

Backrest:
- Length: 80 cm (31.50”)
- Width: 28 cm (11.02”) 

Seat:
- Length: 28 cm (11.02”)
Width: 28 cm (11.02”) 

Folded bench dimensions 

- Length: 140 cm (55.12”)
- Width: 35 cm (13.78”) 
Height: 19 cm (7.48”) 

Bench weight: 15 kg (33.07 lb)

Dimensions of the 500 Fold Weight Training Bench, folded and unfolded

This bench folds down to take up as little space as possible between workouts and also adapts to your workouts. If you want to bench press, remove the leg bar.
With a leg bar, 4 backrest inclines (0°, 30°, 45°, 80°) and 2 seat inclines, this weight training bench offers a multitude of exercises!

Work out smarter, work out better

Don’t have time to assemble a weights bench? The 500 Fold Bench is already assembled in the box. 
Plus, it folds easily to store under furniture or in a closet.

Start training as soon as you receive your weight training bench.

Wipe the weights bench with a damp cloth after each workout. This helps increase the lifespan of your bench. Sweat is acidic and can damage the cover of your weight training bench. We also recommend wearing a T-shirt or laying a towel on the bench during workouts.

Cleaning the 500 Fold Weight Training Bench after workouts

Looking for bench accessories? 
The 20 kg (44 lb) Weight Training Dumbbell Kit is a great option for all exercises (ref: 8018574).
A fold-down weight training wall rack (ref: 8651534) fits in most garages. It folds up in just a minute and only sticks out 12 cm (4.7”) once folded. 
Don’t have a garage? Opt for the collapsible weight training rack (ref: 8616805). Once folded, you can easily move it on its casters. 
Exercise without cluttering up your home

Bench accessories

Your 500 Fold Weight Training Bench is made to last, but parts will wear over time. You can order spare parts online.
Backrest (ref: 8737770), seat (ref: 8737768), adjustment system (ref: 8737763), and diabolo foam pads (ref: 8737719). Access all spare parts by clicking on the repair workshop banner.

Keep your weights bench in perfect shape for longer with spare parts!

Shoulder workout: 

- Seated shoulder press (equipment: rack + bar + weights) 4 x 8 
- Lateral raises (seated on the bench) 3 x 12 
- Front raises 3 x 12 (equipment: dumbbells) 
- Incline chest flys 3 x 15 

Keep 2 reps in the tank at the end of each set and increase the repetitions or weight as you improve. 

Rest for one and a half to two minutes between each set.

Exercises you can do with the 500 Fold Weight Training Bench

The thick, dense foam protects your shoulders.

User comfort

Hook-and-loop tab adjustments keep the pad in place on the bar.

Special coating chosen for how well it grips to your back

Doing squats when your shoulders or upper back hurt is no fun. This barbell squat pad is made of thick dense foam to make your squats much more comfortable.  


- Diameter: 25 mm - 32 mm (0.9” - 1.3”)
- Length: 37 cm (14.6”)
- Foam thickness: 20 mm (0.9”)
- Fits bars of any diameter 

Squat pad dimensions

Get proper support and comfort for your neck and shoulders. No more struggling to find a comfortable position! You’ll now be able to fully focus on your barbell exercises, including squats, lunges, and step-ups. 

Why use a barbell squat pad for squats? 

We designed this barbell squat pad with very dense foam to prevent the bar from getting too far from your shoulders. You’ll feel as if nothing had been added to it at all. 

Why is the foam so dense? 

Attach the squat pad to the barbell in just two easy steps: - Insert the bar into the groove on the squat pad. - Close the rip tabs to keep it in place. Make sure to correctly centre the squat pad on the barbell so that it is properly balanced on your shoulders. Adding the squat pad to your barbell is quick and easy, and lets you fully focus on working out your legs. 

How to attach your barbell squat pad 

Our bar sleeve has two rip tabs to keep it in place, so you can work out with peace of mind. These rip tabs ensure it stays on safely while you exercise, preventing the bar from sliding or the pad from coming off. 

Do squats and lunges safely. 

We recommend using our knee pads (item 8548500) to keep your joints supported and reduce the chance of injury. 

Protect your joints during squats 

Recommended workout for lower body toning: - squat with bar on neck: 3 sets of 12-15 reps 
- bar lunges: 3 sets of 12-15 reps per leg 
- deadlift with dumbbells: 3 sets of 12-15 reps 

Workout recommendations from our coach (1/2)

Take a short rest between each set (about 1.5 to 2 minutes). 
For each exercise, start at the recommended minimum reps (make sure to stop when you still have 2 reps left in you), and increase by one rep a week until you reach the maximum. Then you can add more weight to the bar. Whenever you add more weight to the bar, start again with the minimum number of reps and increase them incrementally until you reach the maximum.   

corength

Weight Training Pulley Handle - Black