Revolutionize Your Home Training: 20 Killer Exercises with the RX3 Tornado Rack
In the world of home fitness, versatility is key. Whether you're a seasoned athlete or just starting your fitness journey, having versatile home gym equipment that combines functionality, adaptability, and efficiency is a game-changer. Enter the RX3 Tornado Smith Machine Rack, the ultimate all-in-one functional trainer designed for home gym enthusiasts who want to elevate their workouts while saving space.
At the heart of this rack’s innovation is the Tornado Pivot Arms, which offer unparalleled adjustability and dynamic movement options. These unique arms allow you to target every major muscle group with precision, enabling a wide variety of powerful exercises to suit your training goals. Whether you’re building strength, focusing on rehab, or getting creative with your workouts, the RX3 Tornado Rack has you covered.
In this guide, we’ll walk you through 20 incredible exercises that highlight the versatility of this all-in-one machine. From upper body strength and lower body power to core stability and rehab movements, this machine unlocks a world of possibilities for your home gym.
Upper body: Push and Pull movements
Your upper body is the foundation of strength for daily activities and athletic performance. With the RX3 Tornado Rack, you can perform both pushing and pulling movements that target your chest, shoulders, back, and traps. These functional trainer cable machine exercises will help you build muscle, improve posture, and enhance your pulling and pressing power. Let’s dive into the exercises.
1. Chest Fly
The Tornado Pivot Arms take chest fly to the next level by giving you full control over the width and angle of your setup. This means you can perfectly adjust the arms to match your wingspan, ensuring a deep stretch and optimal muscle engagement every time.
How to do it: Adjust the Tornado Pivot Arms outward to match your wingspan, ensuring a wide starting point. With seven horizontal and seven vertical angle settings, you have complete control over your setup, allowing for a thorough stretch right from the beginning. Select the weight on each stack and hold the handles with your arms extended to the sides. Slowly bring the handles together in front of you while keeping a slight bend in your elbows. Squeeze your chest muscles at the top, then return to the starting position with control.
Benefits: Chest fly target the pectoral muscles, helping to develop a broad, defined chest. Adjusting the Tornado Pivot Arms allows you to focus on the lower, mid, or upper chest for a complete workout.
2. Reverse Fly
Unlike traditional functional trainers that limit you to one fixed angle, the Tornado Pivot Arms allow you to fully customize your setup. With the different angle adjustments, you can fine-tune the starting position to perfectly target your muscles. Whether you’re isolating the upper, mid, or lower ranges of motion, you’ll feel the difference in how these precise adjustments maximize muscle engagement at each stretch angle.
How to do it: Position the Tornado Pivot Arms at shoulder height and step back while holding the handles. With your arms slightly bent, pull the handles outward and backward in a controlled motion, focusing on squeezing your shoulder blades together. Slowly return to the starting position to complete the rep.
Benefits: Reverse fly strengthen the rear delts and upper back, improving posture and shoulder stability. The Tornado Pivot Arms let you adjust the angle to fully engage the muscles at different ranges.
3. Shoulder Shrugs
Shoulder shrugs are a simple yet effective exercise for building strong traps. With the Tornado Pivot Arms, you can perfectly align the setup to match your shoulder width, ensuring proper muscle engagement and comfort throughout the movement.
How to do it: Lower the Tornado Pivot Arms to their lowest setting and angle them to match your shoulder width. Grab the handles with your arms at your sides and shrug your shoulders upward as high as possible. Hold for a second, then lower your shoulders back down.
Benefits: Shrugs build strong traps, which support shoulder health and improve overall upper body strength. This exercise is excellent for enhancing posture and stability in your upper body.
4. Front Delt Raise
Front delt raises are a great way to isolate and strengthen the front of your shoulders. The Tornado Pivot Arms provide a smooth, controlled motion that ensures constant tension on the deltoids.
How to do it: Set the Tornado Pivot Arms at a low position. Grab the handles with your palms facing down and lift your arms straight in front of you until they are parallel to the floor. Lower them back down with control.
Benefits: This exercise isolates the front deltoid muscles, helping you build strong, defined shoulders. It also improves shoulder stability, which is essential for pushing movements like bench presses.
5. Side Delt Raise
Side delt raises are essential for building wider, rounder shoulders. The Tornado Pivot Arms make it easy to adjust the height and angle, allowing you to perform this exercise with perfect form.
How to do it: Adjust the Tornado Arms to a low position. Stand between the arms, grab the handles with your palms facing inward, and lift your arms outward to the sides until they are shoulder height. Lower them slowly.
Benefits: Side delt raises target the lateral deltoids, giving your shoulders a balanced and proportional appearance. This exercise also enhances shoulder mobility and stability.
6. Upright Row
Upright rows combine shoulder and trap work in a single motion, making them a powerful compound exercise. The Tornado Pivot Arms allow for precise alignment, ensuring proper engagement and reducing strain on your joints.
How to do it: Set the Tornado Arms to a low position and grab the handles with palms facing your body. Pull the handles upward along your torso, leading with your elbows and stopping at chest height. Lower back down with control.
Benefits: Upright rows work both the shoulders and traps, building strength and size in your upper body. They also help improve shoulder mobility and stability.
7. Cable Cross Rear Delt Row
This exercise targets the rear delts and upper back while also activating supporting muscles. With the Tornado Pivot Arms, you can perform rear delt rows with customized angles for maximum muscle activation.
How to do it: One way to perform this exercise with our all-in-one rack is by using an adjustable bench for added stability and precision. Start by setting the Tornado Pivot Arms in the low position, crossing the cables to create resistance. Place the bench at a slight incline in front of the rack, and position yourself facedown on the bench, ensuring your chest is supported and your feet are firmly planted on the ground. Grab the handles, keeping your arms extended toward the floor. Pull the handles outward and upward in a controlled motion, focusing on squeezing your rear delts and shoulder blades at the peak of the movement. Slowly return to the starting position to complete the repetition.
Benefits: Rear delt rows improve shoulder alignment, posture, and overall upper back strength. This exercise is crucial for balancing out pressing movements and reducing shoulder injury risks.
8. Lat Pulldowns
Lat pulldowns are a staple for building a wide, strong back. The RX3 Tornado Rack allows you to perform this exercise with multiple grip options, targeting your lats from different angles.
How to do it: The RX3 Tornado Rack allows for multiple grip variations to maximize your back workout. Start by setting the Pivot Arms in the high position. For a dynamic and targeted back workout, attach the separate handles to perform supinated (palms facing you) or pronated (palms facing away) lateral pulls. Sit on a bench or kneel beneath the rack, keeping your back straight and core engaged. Pull the handles down to your chest, focusing on squeezing your lats at the bottom of the movement, then slowly return to the starting position with control.
Alternatively, for a wide-grip pulldown, combine both weight stacks at the center using our center post attachment or our military bench frame. Attach a wide-grip bar, sit or kneel beneath the bar, and pull it down to your chest while keeping your elbows slightly flared. Slowly release the bar back to the starting position.
Benefits: Lat pulldowns develop the lats, giving your back a V-shaped appearance. The variety of grips available ensures you can work your muscles from multiple angles for optimal results.
9. Cable Rows
Cable rows are one of the most effective exercises for building a strong, thick back. They target the lats, traps, rhomboids, and even the rear delts, making them an essential in any upper body workout. With the RX3 Tornado Rack, you can perform cable rows at various angles—low, mid, or high—allowing you to fully engage different parts of your back. This versatility ensures a comprehensive back workout that’s hard to achieve with traditional machines.
How to do it: Set the Tornado Arms at your desired height based on the variation you want to perform. For standard rows, position the arms low. For mid rows, set the arms at mid-height and place a flat bench in front of the rack. Sit on the bench with your feet securely planted on the footrests or the floor. Grab the handles with a neutral grip, keeping your back straight and core engaged. Pull the handles toward your torso, focusing on squeezing your shoulder blades together at the peak of the movement. Slowly release the handles back to the starting position, maintaining control throughout the motion.
Benefits: Cable rows strengthen the lats, traps, and rhomboids while also engaging the biceps and forearms for a complete upper body workout. This exercise also improves posture and helps stabilize the shoulders, making it a must-have in your training routine.
10. Lat Pullovers
Lat pullovers are a fantastic exercise for isolating the lats while also engaging the chest and core. This movement is often used as a finisher on back day to stretch and strengthen the lats, giving your upper body a more defined and sculpted appearance. The RX3 Tornado Rack makes it easy to perform this exercise with precision and control.
How to do it: Position the Tornado Pivot Arms at a high position and attach a rope handle or straight bar to the cables. Place an adjustable bench at a slight incline in front of the rack and sit down, leaning your upper back against the bench for support. Grab the handles with both hands and extend your arms overhead while keeping them straight. Pull the handles downward in a controlled motion toward your hips, focusing on engaging your lats. Slowly release the handles back to the starting position, maintaining tension throughout the movement.
Benefits: This exercise helps improve posture by strengthening the muscles that support the spine and shoulders. It’s also a great way to stretch and lengthen the lats, making it an ideal finisher for your back workout.
Watch these 20 exercises in action!
Curious about how the RX3 Tornado Rack can transform your workouts? In our video, we give you an overview of 20 killer exercises you can perform using the innovative Tornado Pivot Arms. While the video doesn’t showcase every movement in detail, it provides an exciting glimpse into the versatility and power of this all-in-one machine.
Get inspired as we highlight the diverse range of exercises—from upper body strength to lower body power and core stability. Be sure to watch and see how the RX3 Tornado Rack can take your home workouts to the next level!
Powerful arms made easy
Your arms play a key role in almost every upper body movement, whether you're pulling, pushing, or lifting. With the RX3 Tornado Rack, you can perform a variety of exercises to target your biceps, triceps, and forearms—helping you build strength and definition. Here’s how you can strengthen and sculpt your arms using the Tornado Pivot Arms.
11. Cable Biceps Curls
The Tornado Pivot Arms make biceps curls more versatile than ever. With adjustable angles and constant tension, you can fine-tune your setup for wide, narrow, or angled curls to target your biceps from different positions, ensuring maximum muscle activation.
How to do it: Adjust the Tornado Arms to a low position. Grab the handles with your palms facing up and curl the cables toward your shoulders. Keep your elbows stationary and close to your torso throughout the movement. Slowly lower the handles back down to the starting position.
Benefits: Biceps curls are the ultimate arm-building exercise, helping you develop strength and size in your upper arms.
12. Triceps Pushdowns
Triceps pushdowns are a classic exercise for isolating the triceps. With our rack, you can set the cables at the perfect height for a smooth, locked-in motion that keeps the focus on your triceps.
How to do it: Set the Tornado Arms directly overhead. Grab the handles with a neutral grip and push them down until your arms are fully extended. Keep your elbows close to your body and avoid using momentum. Slowly return to the starting position.
Benefits: Pushdowns are excellent for building strong, defined triceps. This exercise isolates the triceps, helping you achieve a toned and balanced look while improving your pushing strength.
13. Overhead Triceps Extensions
Overhead triceps extensions are perfect for targeting the long head of the triceps, which is essential for full arm development. The Tornado Pivot Arms make it easy to set up for this movement with precision.
How to do it: Set the Tornado Pivot Arms in the low position and attach handles to the cables. Place an adjustable bench in front of the rack and set it to an upright position. Sit on the bench with your feet flat on the ground. Grab the handles with a neutral grip and extend your arms directly overhead. Slowly lower the handles behind your head, keeping your elbows close to your ears. Once you feel a deep stretch in your triceps, extend your arms back to the starting position in a controlled motion.
Benefits: This exercise isolates the long head of the triceps, helping you build stronger, more defined arms. It’s also great for improving flexibility and stability in your shoulders.
Lower body: Build power and stability
Your lower body forms the powerhouse of your strength and athletic performance. With the RX3 Tornado Rack’s adjustability, you can effectively target your quads, hamstrings, glutes, and calves while maintaining proper form. Let’s explore how you can build strong, powerful legs with this machine.
14. Belt Squats
Belt squats are a safer alternative to traditional barbell squats, as they eliminate spinal loading while still allowing you to build strong legs. The Tornado Pivot Arms make it easy to set up for this movement.
How to do it: Attach a belt squat belt to one Tornado Arm and position it low. Put a belt around your hips, stand upright, and squat down with the weight, keeping your chest up and back straight. Push through your heels to return to the starting position.
Benefits: Belt squats allow you to build strong quads, glutes, and hamstrings without putting strain on your spine. They’re perfect for high-volume leg training and are a great option for anyone with back issues.
15. Cable Leg Extensions
Leg extensions are a staple for isolating the quads, and the RX3 Tornado Rack makes it easy to perform this exercise with consistent resistance.
How to do it: Attach an ankle strap to one leg and connect it to the Tornado Arm. Sit on a bench with your knees bent and extend your leg forward until it’s straight. Slowly lower it back down to the starting position.
Benefits: Leg extensions target the quads, helping you sculpt and strengthen the front of your thighs. This exercise is also great for improving knee stability and joint health.
16. Cable Leg Curls
Cable leg curls are an effective way to target the hamstrings with precision. The Tornado Pivot Arms allow you to perform this exercise standing or lying down on a bench, depending on your preference.
How to do it: Attach an ankle strap to one leg and connect it to the Tornado Arm. Stand or lie down on a bench to work both legs, and curl your leg toward your glutes. Slowly return to the starting position.
Benefits: Hamstring curls are essential for building strong, balanced legs. The consistent tension from the cables ensures maximum muscle activation, helping you achieve serious hamstring gains.
17. Standing Calf Raises
Calf raises are a simple yet effective exercise for building strong, defined calves.
How to do it: Set the Tornado Arms to the low position and attach the handles. Stand on a raised platform, such as a bumper plate, with the balls of your feet on the edge and your heels hanging off. Grab the handles for balance, push up onto your toes as high as possible, hold for a moment at the top, and then slowly lower your heels back down to the starting position.
Benefits: Calf raises strengthen the lower legs and improve balance and stability. This exercise is essential for building a strong foundation for athletic performance.
18. Tornado Leg Press
The Tornado Leg Press is a creative hack that mimics the movement of a traditional leg press machine. With the RX3 Tornado Rack, you can perform this exercise without needing a bulky leg press machine.
How to do it: Attach a belt squat belt to the Tornado Arms, set them in the middle. Position an adjustable bench at a 45-degree incline and sit back on the bench, keeping your back supported and feet elevated. Place your feet on the belt, and push against the cables as you would with a traditional leg press. Slowly return to the starting position.
Benefits: This exercise targets the quads, glutes, and hamstrings while also engaging your core for stability. It’s a great way to build lower body strength without taking up extra space in your home gym.
Core, stability, and rehab
A strong core is essential for overall strength, balance, and injury prevention. The RX3 Tornado Rack offers a variety of exercises to target your core and improve stability, making it a valuable tool for both strength training and rehabilitation.
19. Cable Rotator Cuffs
Rotator cuff exercises are crucial for shoulder health and injury prevention. The Tornado Pivot Arms allow you to perform these movements with controlled resistance.
How to do it: Set the Tornado Arms to about middle height on the rack and attach single-handle grips to the cables. Stand upright facing the rack with your feet shoulder-width apart and knees slightly bent for stability. Grab the handles with a neutral grip and position your elbows at a 90-degree angle, close to your sides. Rotate your forearms outward (external rotation) or inward (internal rotation), keeping your elbows stationary.
Benefits: This exercise strengthens and protects the shoulders, making it ideal for warm-ups, rehab, or injury prevention. Healthy rotator cuffs are essential for improving shoulder stability and reducing pain.
20. YTW
The YTW exercise is a must for scapular stability and posture. It targets the small but critical muscles that keep your upper body balanced and pain-free.
How to do it: Set the Tornado Arms to the low position and attach single handles to the cables. Stand upright facing the rack with your feet shoulder-width apart and knees slightly bent for stability. Begin the "Y" motion by pulling the handles upward and outward diagonally, forming a "Y" shape with your arms. Next, transition to the "T" motion by bringing your arms straight out to the sides at shoulder level. Finally, perform the "W" motion by bending your elbows and pulling the handles back toward your shoulders, keeping your elbows close to your torso. Slowly return to the starting position between each segment of the exercise.
Benefits: This exercise improves scapular stability, posture, and upper body balance. It’s especially beneficial for people who spend long hours sitting or working at a desk.
The RX3 Tornado Rack is more than just a piece of gym equipment—it’s your all-in-one solution for versatile, effective, and engaging home workouts. From upper body strength to lower body power and core stability, this machine unlocks a world of possibilities for fitness enthusiasts of all levels. Its innovative Tornado Pivot Arms allow for unparalleled customization, making it easy to target specific muscle groups and achieve your training goals.
Whether you’re looking to build strength, rehabilitate an injury, or simply get creative with your exercises, the RX3 Tornado Rack has you covered. Don’t forget to check out our video demonstration for a visual guide to these 20 exercises, and start transforming your home workouts today.
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