Exercises You Can Do with a Five-Station Multi-Gym

The five-station multi-gym is a versatile piece of fitness equipment that allows up to five people to work out simultaneously. It’s suitable for home gyms, small commercial gyms, and provides a full-body workout, targeting multiple muscle groups.

One common exercise is the seated row, which mainly works the lower back and rotator cuff. Sit on the pad with your feet pressed against the footplate, grasp the handles, keep your chest up, back straight, core engaged, and shoulders down. Pull the handles toward your back, fully contracting your back muscles, and then slowly return. Remember to exhale while pulling and inhale while returning.

The high pulley single-arm fly targets the lower chest. Stand in a lunge stance with a slight forward lean, grab one handle, and engage your chest to bring your arm forward. Slowly return to the starting position and alternate arms.

Cable rows behind the head are effective for the upper and middle back. Stand with feet shoulder-width apart or in a staggered stance, hold the handles, keep your chest up, back straight, core tight, and shoulders down. Pull the handles toward your chest or behind your head using your back muscles, then slowly return, making sure not to shrug your shoulders.

Standing straight-arm pulldowns focus on the latissimus dorsi. Face the machine with your feet shoulder-width apart, grasp the bar with straight arms, and maintain a strong posture. Slightly lean forward, use your back to pull your arms down to your thighs, and then return slowly, keeping control of the movement.

Finally, seated rows with elbows out target overall back muscles. Sit facing the machine with your back against the pad, hold the handles, keep your chest up, back straight, core engaged, and shoulders down. Pull the handles toward your back, fully contracting the back muscles, and then return slowly.

Before training, always spend 5–10 minutes warming up to prevent injury. Maintain proper breathing during exercises by inhaling while returning and exhaling during exertion. Allow at least 48 hours of rest before training the same muscle group again, start with manageable weights, and gradually increase the load. After training, spend a few minutes stretching, especially your lower body, to maintain flexibility. For nutrition, wait at least one hour after meals before exercising and at least 30 minutes after training before eating. Drink minimally during workouts to avoid unnecessary strain on the heart and kidneys.

这里是产品和业务范围这里是产品和业务范围这里是产品和业务范围这里是产品和业务范围这里是产品和业务范围这里是产品和业务范围这里是产品和业务范围这里是产品和业务范围这里是产品和业务范围这里是产品和业务范围这里是产品和业务范围这里是产品和业务范围这里是产品和业务范围这里是产品和业务范围这里是产品和业务范围这里是产品和业务范围这里是产品和业务范围这里是产品和业务范围