Multi-station home gyms allow you to perform a number of exercises on a single machine within a limited amount of space. Most multi-gyms offer cable-pulley systems that allow you to interchange attachments on a carabiner to perform multiple strength-training exercises. Most multi-gyms allow the user to perform exercises like triceps extensions, lat pull downs and bicep curls.
Triceps Pressdown
The triceps pressdown will work the muscles that run along the back of your arm between your shoulder and your elbow. This exercises will work both arms at the same time, making it an effective time-saver. To perform the exercise on a multi-gym, attach a short bar, or a rope with a handle on each end, to one of the multi-gym's carabiners mounted at a height at or above head-level. Choose your preferred resistance level from the weight stack. Stand facing the attachment, your feet shoulder-width apart, your knees slightly bent. Grasp the handles of the attachment with your palms facing the floor. Pull your elbows down and into your sides so that your arms bend in a "V" shape to start. Keeping your elbows in at your sides, tighten your triceps and press the bar down, extending your elbows as you push the bar down toward your thighs. When your elbows extend fully, reverse the movement and return to the starting position.
Cable Pull Downs
The cable pull down exercise will work the large muscles of your upper back, particularly your latissimus dorsi. You can incorporate the exercise on a multi-gym by attaching a short bar attachment, or a rope attachment with handles on either end, to an elevated carabiner. Choose your desired resistance level from the weight stack and sit down on the ground, facing the attachment. With your knees bent and your heels on the ground in front of you, grasp the attachment and lean your torso back slightly, your arms extended at a slight diagonal over your head. From this starting position, pull your shoulder blades together and pull the attachment toward your body as you bend your elbows. When you've pulled the attachment in to your chest, reverse the movement and extend your arms.
Glute Extension
You can exercise your lower body while using the multi-gym as well. To target your glutes, one of the largest muscle groups in the body, attach an ankle cuff attachment to an empty carabiner at a floor-level position. Start with your right ankle in the cuff. Stand facing the machine, just far enough away so that there's slight tension in the attachment's cable. Lean your torso forward slightly, keeping your body straight, placing your hands lightly on the machine for balance. Lift your right foot off the floor slightly and keeping your right leg straight, extend your leg behind your body as far as you can, tightening your glutes. Return your right leg to the starting position, keeping your foot off the ground.
Cable Hamstring Curls
To work your hamstrings, the large muscle group that runs along the back of your thigh between your butt and knee, you can perform a cable hamstring curl on the multi-gym. To perform the exercise on the multi-gym, attach an ankle cuff to a floor-level carabiner. Choose your desired resistance level from the weight stack. Face the machine, standing two to three feet away from it with your feet hip-width apart. Place your right foot in the ankle cuff and reach your arms forward, placing them on the machine for balance. Bend your left knees slightly and pick your right foot up off the ground. Keeping your knee in place, curl your foot backward, bending your knee and drawing your ankle toward your butt. When you've curled your leg upward as far as you can, return to the starting position.
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