Excellent Exercise Station for Abdominal muscles, Dips, Pull Ups, and Traction.
Although advertised for doing Pullups (chinning), the pads suggest other functions.LEG RAISES (Abdominal muscles)First of all if you rest your elbow on the pad and grip the vertical bars you can do leg raises (it would help to mount a pillow on the wall to rest your back against).HANGING TRACTION (spine decompression)You take the same position as for Leg Raises described above, and you just hang. If you did not mount the station high enough to allow your legs to hang freely, bend them at the knee so that you are not supporting any of your weight on your feet. Gravity will pull on your legs and torso which should provide some traction allowing your spine to decompress to some extent. It should work far better than some of the equipment sold for this purpose (like the device you lie down on, put your feet between two rollers and then extend unit (the length of the unit that holds your feet) away from you to provide a stretch -the grip on your feet is extremely uncomfortable).Gravity does the traction very well and some people have found great relief for back pain, or as a preventative measure against back pain.DIP STATION (Tricep Workout)You face toward the wall and grip the horiontal tubes. Pull your feet up under you if necessary, and then lower and raise your entire weight with your arms. This is rather difficult, so don't be surprised if you cannot do even one. If so, you can gradually build up your strength by supporting part of your weight on your feet (use a small stool if your feet can't reach the ground), so you can do at least 3 to 4 full dips.The dip bar, leg raise device came very well packaged, far better than most products, even though it is made of tough material which is with the exception of the arm padding, strong metal and therefore not crushable during "normal" shipping mishandling.The device includes all hardware (Bolts for attaching the pads, the vertical tube grips, plastic no slip sleeves (called foam roller) for the vertical and horizontal tube grips and 8 Wedge Anchors, a diagram that shows an exploded view of the exercise station unit. The so called "foam rollers" are not foam at all, and provide no cushioning, but they are non-slip and will insulate against the cold metal. The kind of foam normally supplied with exercise equipment is usually pretty awful. They always have a horrible chemical smell, and after a year or so become very hard and brittle, so I actually prefer the sleeves that are provided. If you want a better, cushion like grip, buy some bicycle hand grips of the right size.The "bulgy bolts" (Wedge, Stud, Expansion or Sleeve Anchors) are meant to be installed after drilling a hole in concrete (basement wall etc.).See the diagram I have attached.Once you have inserted these in the wall, you tighten the nut at the end which will pull the other end of the bolt closer to the nut end and thereby expand the end of the hollow sleeve which will prevent the bolt from coming back out. When properly installed this type of fastener will be extremely strong.Be aware that drilling into concrete requires special masonry drill bits and may best be done with a impact drill, which not only rotates the drill bit but also provides a hammering action. Ordinary drill bits will poorly if at all since they do not have the extremely tough specially shaped tips.Unfortunately, some others have noted, instructions are just about non-existent. It is especially bad that the "diagram" showing all of the parts fails to say what drill size to use for the anchor bolts. If you drill too small it will not fit, if you drill too large, you run the risk that the bolt will slip out even after you tighten it.When you buy a kit of anchor bolts, the specs always tell you what drill size to use.I tried phoning the company and the support phone number is always busy. Why couldn't they state this information in their documentation ?It took me quite a bit of time to figure out what M8 * 50 meant. First of all this is metric, where M8 is the thread (0.3"), the sleeve is 12mm x 40mm, the length is 50mm. Therefore for the sleeve to fit properly you need to drill with a 12mm (0.47") masonry bit. Metric drill bits such as the 12mm masonry drill bit are hard to find in local stores (none at HDepot, Lowes, Clark-Devon in Chicago), so you need to order by mail or buy your own non metric Wedge Anchors for which drill bits will be available.If you plan to install by attaching to wood studs in your wall, you will need to buy the appropriate hardware -do not attempt to use the Wedge Anchors for anything other than concrete walls. DO NOT try attaching to plaster walls (sheet rock) -only attach to studs inside your wall. Since studs are not wide enough for the row of bolt/screw holes, you may need to attach some wood planks horizontally in order to have solid wood support for all of the bolts/screws on the mounting end.Without the proper equipment (hammer or impact drill for attaching to concrete, proper drill bits) and know how this exercise station cannot be installed properly. Improper installation may allow the unit to break free of the support and lead to injury. Get an experienced person to install it for your, if you don't have the know how or equipment to do it right.Finally, the handgrip tubing which slips on the handles (both vertical and horizontal ones) keeps your hand from slipping, but fail to provide any cushioning for your hands which will almost certainly cause discomfort for dips and pull-ups where your entire weight is on the horizontal grips. To fix this problem I purchased some inexpensive rubber bicycle handgrips and replaced the included tubing of the horizontal handgrips. The fit was so tight I could it got nearly impossible to push more than an inch or two onto the metal tubing handgrips, until I used some silicone spray lubricant to reduce the friction. Applying the silicone spray onto the metal tubing did not work, because the rubber grip "squeegeed" the lubricant ahead, removing it in essence. I solved this problem by spraying the of the inside the bicycle grips with the lubricant and that did the trick immediately. The cushioning benefit of the bicycle grip made a huge difference but it probably benefits you the more you weigh.This exercise station is excellent and a bargain, but proper wall installation is neither very easy, lacks adequate instructions, or super quick. Given that you now have a much better idea of how this should be done, you can make an intelligent informed decision. I was going to lower my rating to 4 stars because of the lack of basic information, but decided given the first rate quality of the parts, the excellent packing and the ultra bargain price, to go with 5 stars.PS I've added some video tutorial links dealing with fastening stuff to concrete in my Comment - check it out.