The secret to the multistation is that you can do more than one exercise off the same weight stack at each station. When you use specialized equipment (the machines you use that are built for one specific purpose), each machine has its own weight stack. This means each exercise you do requires a different machine, which in turn means one thing-less floor space. Before you run to a multistation, however, know that specialized equipment does have one clear advantage: More people can use individual pieces at the same time. A multistation can only accommodate as many people as there are weight stacks.

Multistations come with different numbers of weight stacks. A single stack multistation is great for a home gym, where you won't see the traffic you do at a fitness club. Don't worry though, the single stack will provide exercises for all your major muscle groups without taking up more than a small corner of the room.

A small club is likely to have a slightly larger machine to accommodate up to four stacks and four exercisers at once. Regardless of the number of stacks, several exercises are standard to all multistations. The exercises may be combined in any variety of manners, but I will try to give you a rundown on the most common.

Chest press: Usually done while seated or lying down. You have the option of two different handles. The vertical handles will emphasize work on the triceps while the horizontal handles will emphasize the pectorals.

Lat pulldown: Use the same seat as for the chest press. The lat pulldown bar is overhead. You have to sit backward on the chest press seat to do a lat pulldown. Standing in front of the chest press provides the option of doing triceps work with the lat bar.

Pec fly: This is usually a separate station. The pads may be adjustable so that you can sit backward and work your rear deltoids.

Knee extension/hamstring curl: This is usually found at the end of the seat for the chest press or pec fly. The knee extension is done seated and the ham curl is done standing.

Seated low-cable row: This may be found coming off the knee extension or perhaps it will be an isolated station of its own. The low cable is great for seated rows, upright rows for the shoulders, and standing biceps curls. Other options for the low cable include hip exercises for the inner and outer thighs.

So, if your space is limited, and you still want to work every major muscle group, the multistation is unbeatable. It may look a little imposing to begin with, but with careful examination you should find that all the exercises you are used to doing on different machines are there; they just look a little different.

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