The multi-gym machine is one of the most versatile gym equipment around. With it, you can easily target different muscle groups. But if you’re to start an upper body workout, which multi-gym exercise is best?

This list should give you some ideas and help you get started. Try putting these moves together to personalise your fitness routine and bulk up in no time!

1. Bicep Curls for the Biceps

Is there a revolving curl bar or cable curl in your multi-gym set? This versatile accessory is ideal for bicep curls as well as upright rows.

Some multi-station home gym machines have straight bars, though. That’s okay to use, too.

But a cable curl is better for this exercise as it does not strain the elbows as much.


  1. Grab and firmly wrap your hands around the curl or straight bar. Bend your knees slightly and keep your core tight.
  2. Now, exhale, bend your elbows and bring the bar to chest height. Make sure to keep your back straight throughout.
  3. Hold the contraction at the top for a moment. Then inhale and lower the bar to return to starting position.

Exercise tips

Repeat this move 10 to 15 times to make one set. Then do two to four more based on your capacity.

Make sure not to go too fast with each bicep curl. Ideally, spend at least 2 seconds to complete one rep.

Also, hold the bicep curl briefly for optimum contraction.

Do not drop the weights at the end of each repetition, either.

Keeping the stack weights suspended and under tension enhances the exercise effects.

Also, you can try doing bicep curls with dumbbells or resistance bands.

Multi-Gym Machine Cable Curl

2. Triceps Pushdowns for the Triceps

You can also use the curl bar of your pulley-based multi-gym machine for this exercise.

Aside from your triceps, this move also targets several stabilisers like your lats, deltoids, pecs, abs, obliques and wrist.

With triceps pushdowns, you get to tone your muscles and build up arm strength in one go.


  1. Grab and firmly wrap your hands around the curl or straight bar with an overhand grip. Keep your elbows resting at your sides.
  2. Now, exhale and push the bar down until your arms are straight.
  3. Hold for a bit, then inhale as you return to starting position.

Exercise tips

Repeat this move 10 to 15 times to make one set. Then try doing three to five sets.

Throughout the exercise, make sure to stand close to the cable and not flare your elbows outward.

That way, you get to avoid putting too much strain on your shoulders.

3. Pec Dec for the Chest Muscles

The pec dec station of a multi-gym machine aims to isolate the chest or pectoral muscles by removing the load from your triceps.

To make the most of this exercise, you need to adjust the handles, seat and weight according to your body. Maintaining the proper exercise form is also vital.

Your back should be against the back pads, feet flat on the ground and arm pads at chest level.

Also, if you’re struggling to do the recommended number of reps, your weight setting may be too heavy.


  1. Grab the handles, resting your fingers against them. Position your forearms against the arm pads.
  2. Exhale and squeeze your chest as you bring the pads towards the centre. The vertical pads should be almost touching.
  3. Pause and hold this position for a few seconds. Then inhale as you slowly return to starting position.

Exercise tips

Repeat this move 10 to 15 times to make one set. Then try doing three to five sets, depending on your fitness level and goals.

Make sure to rest for 1 minute in between sets. You can increase the number of exercise sets and weights, too, when you’re ready to level it up.

Multi-Gym Machine Pec Dec Station

4. Vertical Knee Raises for the Core Muscles

The core is perhaps one of the most challenging muscles to work out. But one way to do that with a multi-gym machine is through the vertical knee raise station.


  1. Grab the parallel bars of the knee raise station. Your back should be against the backrest while your arms are resting on the pads.
  2. Now, exhale and slowly lift your knees towards the chest. You can raise your knees as high as possible to engage your core more, but keep your back on the pad.
  3. Hold your knee raise for a second, then inhale as you slowly lower your legs back to starting position.

Exercise tips

Try doing 10 to 15 repetitions of this move to make one set. Then perform three to five sets, based on your fitness level.

You can raise your legs straight out or wear ankle weights for variation and higher core activation.

However, keep in mind that some multi-gym machine models do not include a knee raise station. In that case, you can use the ab crunch station for your core exercise.

5. Dips for the Shoulder Muscles

The dip station of a multi-gym machine is perfect for boosting upper body strength and working out your shoulders.

Your abdominal muscles ensure body balance as you go up and down the dip bars. That means you’re giving your core a well-deserved workout, too.


  1. Grab the dip bars. Then hoist yourself up and keep your arms straight.
  2. Next, lower your body while keeping your elbows tight and core engaged. Your triceps should be parallel to the ground.
  3. Pause and hold this position for a few seconds before pushing yourself back up to starting position.

Exercise tips

Repeat this move 10 to 15 times to make one set. Then try doing three to five sets. To increase exercise difficulty, try putting on a dipping belt next time.

If you’re a beginner and not strong enough for bodyweight dips, train your push muscles by doing knee push-ups first.

Then, progress to regular push-up training. When you can do 20 proper push-ups in a row, consider testing your strength on the dip station.

You can use resistance bands for support if you like. Use a weaker resistance level as you get better, then leave them out when you’re ready for non-assisted dips.

Multi-Gym Machine Dip Station


Over time, your body will find these multi-gym moves too easy. When you reach that point, you can increase your set count or add more variety of exercises.

But whichever workout routine you plan to do, don’t forget to warm up first, then cool down afterwards.

You need to stretch your muscles properly to prep your muscles, help them recover faster and avoid injury.

Do you think you need a multi-gym machine in your workout space? Here are the other reasons why you need a multi-station home gym set.