Power Tower Workout: The Best Full Body Workout Routine 

a vecotr image of a woman doing a pullup as part of a power tower workout

Looking for the ultimate power tower workout? 

If so, this article will be for you. 

From going over the best power tower workout, discussing the benefits that come with a power tower, and talking about the best power tower exercises, this article is going to tell you everything you need to know about power towers. 

Let’s get right into it. 

What’s a Power Tower? 

A power tower workout station is a piece of equipment that features several components that can allow you to get a full body workout. 

Some examples of the usual features that are included on a power tower are a pull bar, captain’s chair, cables, lat pulldown cable, a dip station, push up handles, as well as much more. 

This makes power towers a perfect choice for those who are limited on space or cash and want to have home gyms – they are as close to an all-in-one home gym as you can get. 

They are also heavily used in gyms thanks to their versatility, giving members access to a ton of different exercises just through one machine. 

What is the Power Tower Good for? 

The power tower is good for enabling you to get a full-body workout with just one piece of equipment. 

This means that a power tower can act as an all-in-one home gym if you are limited in funds or space, or it could mean that you do not have to run all over the gym and use a ton of different pieces of equipment to get a workout in. 

Being able to get in a quick power tower workout at any time makes hitting the gym much easier.

What is a Power Tower Workout? 

A power tower workout is a workout that revolves around using the power tower to get a full workout. 

The best power tower workout involves all the major muscle groups such as back, shoulders, arms, chest, and legs, meaning you do not have to go anywhere else to get a full-body workout.  

You can watch this power tower workout video to get an idea of what this would look like. 

Power Tower Workout  

Beginner Power Tower Workout Routine  

The best power tower workout for beginners is a workout that can allow you to build a good base layer of strength while familiarising yourself with all of the different features of a power tower.  

This is an example: 

Tricep dips: 12 x 4 

Lat pulldowns: 12 x 4 

Split squats: 12 x 4 

Cable curls: 12 x 4 

Hanging knee-raises: 12 x 4 

You can change these exercises based on what features your specific power tower does or doesn’t have – just make sure to include exercises that hit all muscles all over the body. 

Sample Full-Body Power Tower Workout 

Here is an example of a full-body Weider power tower workout: 

Tricep dips: 12 x 5 

Chin-ups: 12 x 5 

Squat: 8 x 4 

Hanging leg raises: 12 x 5 

Have a 3-minute rest in between sets. 

This workout is incredibly simple, but it includes everything you need to build a well-balanced and strong physique. 

Feel free to swap out some exercises for other exercises if you feel like it; as long as you follow the basic structure, you can’t go wrong. 

Are You Going to Try This Power Tower Workout? 

Are you going to the power tower workout we featured? If so, great! 

You will have one of the most effective workouts on this planet at the tips of your fingers. 

However, there are some things you should know if you want to have the best experience possible. 

For one, you are not going to make any progress if you do not have the correct diet. 

To build muscle you need to be in a caloric surplus (consuming more calories than you need to maintain your current weight) and eat a decent amount of protein (at least 100g a day). 

To find out how many calories you should be eating, head to a calorie calculator and input your details to get a rough estimate of your maintenance calories. 

From here, simply increase the number of calories you eat per day by 250-500. 

Another aspect you need to be aware of is the importance of rest and recovery. 

You should always leave at least one day in between working out the same muscle groups – if you don’t, you could end up actually losing muscle. 

Finally, you need to understand that gaining muscle takes time. A lot of time. 

While you most likely will notice a small difference in just a few weeks, it can take months of hard work in order to see a substantial difference in your physique. 

Consistency really is the key to making real progress – this applies whether you are doing a power tower workout or just a standard workout.

Benefits of Power Towers – Versatility

Power towers come with a ton of benefits. 

For one, they act as an all-in-one gym. 

This makes them great for home gyms if you just want to get one piece of equipment that can cover a wide range of exercises, and it also makes them perfect for use at regular gyms as you can just use one machine to get access to everything you need. 

You can do a power tower workout and hit every muscle group in the body all in one place.

Another benefit of power towers is their affordability. 

While some power towers can be expensive, they are often much cheaper than the sum of all their parts. 

If you were to buy every component on a power tower individually, you would end up spending a small fortune. 

Lastly, they are also pretty compact. 

Power towers do not take up that much space, and if you have limited space but want access to a home gym, they are an ideal fit. 

Both for their affordability and general utility, power towers offer a ton of bang for buck. 

Best Power Tower & Captain’s Chair Exercises 

Knee Raise 

The knee raise is a fundamental bodyweight exercise that needs to be included in any power tower workout. To execute the knee raise, start by hanging from the power tower with your arms fully extended and your body in a straight line.

Then, engage your core muscles to lift your knees towards your chest while maintaining control throughout the movement. This exercise primarily targets the lower abdominal muscles, including the rectus abdominis, as well as the hip flexors.

Weighted Knee Raise 

To add a challenge to your power tower workout, you can perform weighted knee raises by incorporating additional resistance using ankle weights or a weight vests.

This variation increases the intensity of the exercise, making it more demanding on the targeted muscles. By gradually increasing the weight over time, you can continue to challenge your core muscles and further enhance strength and endurance.

Straight Leg Raise 

Vertical knee raises are another effective exercise for targeting the lower abdominal muscles and hip flexors. Similar to the knee raise, begin by hanging from the power tower with your arms fully extended.

Instead of having bent knees, keep your legs straight and lift them upward towards the ceiling. Focus on engaging your core muscles and maintaining control throughout the movement to maximize effectiveness and prevent swinging.

Side Hip Raise 

The side hip raise is a variation of the knee raise that targets the obliques and lateral hip muscles. To perform this exercise, start by hanging from the power tower with your arms fully extended and your body in a straight line.

Then, slowly raise your legs to one side, keeping them together and your body in alignment. Pause briefly at the top of the movement before lowering your legs back to the starting position. Repeat on the opposite side to complete one repetition.

Bicycle Crunches 

Bicycle crunches are an effective exercise for targeting the abdominal muscles and enhancing core strength. To perform bicycle crunches, begin by lying flat on your back with your hands placed lightly behind your head and your legs raised, knees bent at a 90-degree angle.

Next, engage your core muscles as you lift your shoulders off the ground and simultaneously bring your right elbow towards your left knee while extending your right leg straight out.

Then, switch sides by bringing your left elbow towards your right knee while extending your left leg. Continue alternating sides in a pedaling motion, focusing on controlled movements and maintaining proper form throughout.

Cross Scissor Kicks 

Cross scissor kicks are a dynamic exercise that targets the lower abdominal muscles and promotes core stability. To perform cross scissor kicks, lie flat on your back with your hands placed under your glutes for support and your legs extended straight out.

Then, lift your legs slightly off the ground and cross your right leg over your left leg, then quickly switch by crossing your left leg over your right leg.

Continue alternating the crossing motion in a scissor-like movement, keeping your core engaged and your lower back pressed into the floor. Focus on breathing rhythmically and maintaining a steady pace throughout the exercise.

Bodyweight Dips 

Dips are a compound exercise that targets the triceps, chest muscles, deltoids, and other upper body muscles while also engaging the core muscles for stability. To perform dips using a power tower or dip bars, start by gripping the parallel bars your palms facing inward and your arms fully extended.

Then, lower your body by bending your elbows until your upper arms are parallel to the ground, keeping your elbows close to your body.

Push through your palms to straighten your arms and return to the starting position. Focus on maintaining proper form throughout the movement, with controlled lowering and raising motions.

While Dips primarily use your body weight, after you have been strength training for a long time, you could add a weighted vest or begin doing triceps dips to target the triceps more.

No matter your fitness goals, performing dips is a great way to get a good entire body calisthenics workout in. It should be one of your core exercises.

Chin Ups & Pull Ups 

Chin ups and pull ups are excellent upper body exercises that primarily target the latissimus dorsi, biceps, and shoulders. To perform chin ups, grip the horizontal bar with your palms facing towards you, hands shoulder-width apart.

Pull your body up towards the bar until your chin clears the bar, then lower yourself back down with control. For pull ups, grip the bar with your palms facing away from you, hands slightly wider than shoulder-width apart.

Pull your body up until your chest reaches the bar, then lower back down with control. Both exercises can be adjusted to match your fitness level, with variations such as assisted pull ups or weighted chin ups for added challenge.

Gironda Pull-up 

The Gironda pull-up is a challenging variation of the traditional pull-up that targets the back, biceps, and shoulders. To perform a Gironda pull-up, grip the horizontal bar with your palms facing towards you, hands placed slightly wider than shoulder-width apart.

Pull your body up towards the bar while simultaneously arching your back and bringing your chest towards the bar. Lower yourself back down with control, focusing on engaging the back muscles throughout the movement.

The Gironda pull-up provides a unique challenge and can help you maximize upper body strength and muscle development when incorporated into your workout routine.

Gorilla Chinup 

The Gorilla Chinup is an advanced variation of the traditional chin-up that adds an explosive element to the movement.

To perform a Gorilla Chinup, grip the horizontal bar with a wider than shoulder-width grip and your palms facing towards you. With explosive force, pull your body up towards the bar, aiming to bring your chin above the bar.

This explosive movement engages the back, biceps, and shoulder muscles, while also challenging your grip strength and coordination. Focus on generating power from your lats and pulling with maximal effort to complete each repetition.

Mixed Grip Chin Up 

The Mixed Grip Chin Up is a variation of the chin-up that involves using different hand positions to target the back and biceps from multiple angles.

To perform a Mixed Grip Chin Up, grip the horizontal bar with one hand in a neutral grip (palms facing each other) and the other hand in an underhand grip (palms facing towards you).

Pull your body up towards the bar, aiming to bring your chin above the bar. This variation places emphasis on the biceps, while also engaging the back muscles to a lesser extent. Alternate hand positions with each set to ensure balanced muscle development. 

Dumbbell Shrugs 

Shrugs are an isolation exercise that targets the trapezius muscles, which are located in the upper back and neck region.

To perform shrugs using a power tower or similar equipment, start by gripping the bars or dumbbells with your hands shoulder-width apart and your arms fully extended.

Elevate your shoulders towards your ears as high as possible, contracting the trapezius muscles at the top of the movement. Lower your shoulders back down with control to complete one repetition. Shrugs can be performed with bodyweight or by adding resistance using weights or a weighted vest for added challenge.

Inverted Shrug 

The Inverted Shrug is a unique variation of the traditional shrug exercise that involves hanging upside down from the power tower.

To perform an Inverted Shrug, secure your ankles in the knee raise station and hang upside down with your arms extended overhead, gripping the bars. Elevate your shoulders towards your ears as high as possible, contracting the trapezius muscles at the top of the movement.

Lower your shoulders back down with control to complete one repetition. This variation targets the trapezius muscles from a different angle and challenges your balance and coordination.

Deep Push-Ups 

Deep Push-Ups are a challenging variation of the traditional push-up that increases the range of motion to target the pectoralis, triceps, and shoulder muscles more effectively.

To perform Deep Push-Ups using a power tower, position yourself in a push-up position with your hands placed slightly wider than shoulder-width apart on the bars.

Lower your chest towards the bars while maintaining a straight line from your head to your heels, allowing your chest to come closer to the bars than in a standard push-up.

Push through your palms to return to the starting position, fully extending your arms to complete one repetition. Deep Push-Ups provide an effective way to strengthen the upper body and improve muscle endurance.

Inverted Rows 

Inverted Rows are an effective exercise for targeting the back muscles and improving upper body strength. To perform Inverted Rows using a power tower, start by hanging from the bars with your arms fully extended and your body in a straight line.

Pull your chest towards the bar by bending your elbows and retracting your shoulder blades, focusing on engaging the muscles of your back.

Lower yourself back down with control to complete one repetition. Inverted Rows can be adjusted to match your fitness level by modifying the angle of your body or adding resistance using a weighted vest or resistance bands.

Alternating Side Knee Raises 

Alternating Side Knee Raises are a dynamic exercise that targets the oblique muscles and improves core stability. To perform Alternating Side Knee Raises using the captain’s chair, begin by positioning yourself with your back against the backrest and your arms resting on the handles.

Lift your knees up towards your opposite elbow, alternating sides with each repetition. Focus on contracting your oblique muscles to bring your knees towards your elbows while maintaining control throughout the movement.

Alternating Side Knee Raises can be incorporated into your workout routine to add variety and challenge your core muscles from different angles.

Alternating Straight Leg Raises 

Alternating Straight Leg Raises are a challenging exercise that targets the lower abdominal muscles and enhances core strength.

To perform Alternating Straight Leg Raises, lie flat on your back with your arms by your sides and your legs extended straight out. Lift your legs straight up towards the ceiling while alternating sides with each repetition, focusing on engaging your lower abdominal muscles to control the movement.

Keep your lower back pressed into the floor and maintain a steady pace throughout the exercise. Alternating Straight Leg Raises can be modified to match your fitness level by adjusting the speed or range of motion.

Sit-Ups 

Sit-Ups are a classic abdominal exercise that targets the abdominal muscles and improves core strength. To perform Sit-Ups using a power tower, sit inside the tower with your legs bent and your feet anchored under the foot pads.

Cross your arms over your chest or place your hands behind your head, then engage your abdominal muscles to lift your upper body off the seat towards your knees.

Lower yourself back down with control to complete one repetition. Focus on using your abdominal muscles to initiate and control the movement, rather than relying on momentum. Sit-Ups can be incorporated into your workout routine to strengthen your core and improve overall abdominal strength and endurance.

Split Squats 

Split Squats are a unilateral lower body exercise that targets the lower body muscles while also improving balance and stability.

To perform Split Squats using a power tower, stand facing away from the tower with one foot placed on the seat or foot pads and the other foot extended behind you. Lower your body towards the ground by bending your front knee until your thigh is parallel to the ground, then push through your front heel to return to the starting position.

Repeat on the opposite side to complete one repetition. Focus on maintaining proper form and control throughout the movement, keeping your chest up and your core engaged. Split Squats can be adjusted to match your fitness level by modifying the depth of the squat or adding resistance using dumbbells or a weighted vest.

What Is a Power Tower Used For? 

A power tower is used by weightlifters, bodybuilders, and powerlifters to build muscle and increase strength. 

Power towers act as an all-in-one gym, often coming with features like a pull up bar, a cable machine, a dip station and much more.

What’s a Captain’s Chair?   

Power Tower vs Captain’s Chair: What’s the Difference? 

The difference between a power tower and a captain’s chair is that a power tower features a ton of different pieces of equipment in one, such as a pull up bar, cables, a dip station, and much more, whereas a captain’s chair is generally used for training abs only. 

Many power towers also come with a captain’s chair. 

What does the Captain’s Chair Workout?  

The captain’s chair works out all of the major muscle groups in the abs if you do the right exercises. 

This makes the captain’s chair an incredible piece of equipment when it comes to building abs as it is practically all you need. 

Is the Captain’s Chair good for abs? 

Yes, the captain’s chair is good for abs. 

You can perform knee raises and leg raises on the captain’s chair, both of which are phenomenal exercises for building strong abs. 

A captain’s chair is all you need to build a strong and developed six pack. 

Captain’s Chair Workout 

Here is an example of a captain’s chair workout that targets the abs: 

Leg raises: 12 x 2 

Knee raises: 12 x 3 

Plank: 1:00 x 2 

Have a two-minute rest in between sets, and make sure you leave one day in between performing this exercise routine so your abs can recover.

Power Tower Workout – FAQs  


Are Power Towers a Good Workout? 

Yes, power towers are a good workout. 

Power towers contain everything you need for a full-body workout, meaning you can gain full-body muscle mass and strength just by using a power tower. 

Can You Build Muscle With Power Tower? 

Yes, you can build muscle with a power tower. 

Power towers often come with everything you need to get a full-body workout, and this means that you have everything you need to build muscle all neatly compact in one place. 

Is There a Power Tower Workout Reddit?  

No, there isn’t a power tower workout Reddit. 

This subject is too niche to have a dedicated community.

There are, however, posts in other categories that discuss power tower workouts.

What Muscles do the Power Tower Work? 

The power tower works the back, biceps, shoulders, chest, and legs (providing you also have a barbell). 

This means they can practically hit every major muscle group in the body if you take advantage of all of a power tower’s features. 

How Many Reps on a Power Tower? 

The reps you should do on a power tower depends on your specific goals as well as the weights and exercises you are using. 

As a good rule of thumb, you should aim to do 8-12 reps on each exercise when using a power tower. 

Is There a Power Tower Workout Routine PDF? 

There isn’t a power tower workout routine PDF for the workouts we have featured in this article, but there may be others out there that you can follow that will be just as effective. 

We hope this article will be of some use to you! 

If you follow the workouts we featured in this article, you will be able to stack on full-body muscle mass and strength with ease. 

Just make sure you stay consistent – this is the most difficult part of the entire process. 

If you would like more info on our power tower workout or are just interested in fitness in general, don’t hesitate to check out the other articles we have here at MovingForwards

See you in the next one!