Multi-Functional Trainer Exercise Guide

By its name, you may have guessed that this versatile rack can hit all major muscle groups through multiple exercises. There really are so many options of how you can use the Multi-Functional Trainer that we’ve put together an exercise guide to give you some workout ideas for your next session.

Back

Lat Pulldowns – Place a workout bench under one of the cable pulleys and secure the spotter arm with leg roller on to the upright. Use this to wedge your legs into place while training. Attach a lat pulldown bar to the pulley, position it high up the rack and pull the bar down towards your chest while engaging your lats. Keep your back straight and chest up throughout the movement, and then bring the bar back to the starting position in a controlled manner.

Cable Rows – Bring the cable pulley on the side of your row footplate to the very bottom of the rack and attach your preferred bar. Sit in front of the foot plate with your feet flat and legs extended (keep a slight bend in your knees). Initiate the row by pulling the handles towards your torso, squeezing your shoulder blades together. Keep your elbows tucked throughout the movement. Maintain a straight back and slowly extend your arms to return to the original position.

Pull Up – Grip the overhead pull-up bar with your palms facing away from you and your arms flared just beyond shoulder width. Start by hanging with your arms fully extended and pull your body upward until your chin is over the bar. You may find it easier to balance by crossing your legs and bending them at a 90-degree angle behind you as you complete the movement. Lower yourself back down in a controlled movement, focusing on engaging your back muscles.

Chest

Smith Machine Chest Press – Set a bench in the centre of the Multi-Functional Trainer and lie down flat. Grip the smith bar with your arms comfortably past shoulder width apart. Un-rack the bar by twisting it off the safety hooks and lower it to your chest, stopping when it’s just above your sternum. Your elbows shouldn’t bend by more than 90-degrees during the movement. To finish the exercise, push the bar upwards until it’s at the start position.

Cable Chest Flyes – Set both cable pulleys to the same height on the rack and attach a D-handle to each side. Step forward while gripping both handles and bring them across your chest, eventually meeting in the middle by pressing your chest muscles together. Slowly return to the starting position until your hands are level with your chest.

Jammer Arm Chest Press (separate attachment required) – Adjust a bench to a 45 to 60-degree incline just in front of the jammer arm attachments. Hold the handles at chest height and push them forward, fully extending your arms. Return the handles to the starting position with controlled movements, allowing a slight bend in your elbows to maintain tension.

Shoulders

Cable Lateral Raises – Drop the adjustable pulley to the lowest point on the rack and stand beside the cable machine with an attached D-handle. Stand side-on to the rack and reach your arm across your body to grip the handle. Pull the cable toward you until you’re holding it, feeling the tension, at your side. Then raise your arm to the side until you’ve reached a 90-degree angle. Slowly return to the starting position.

Smith Machine Military Press – Place your bench behind the smith bar ensuring it’s completely upright (90-degree angle). Adjust the smith bar to shoulder height and keep your feet firmly placed on the ground. Grip the bar with your hands shoulder-width apart, twist to release it from the safety hooks and push the bar upwards until your arms are fully extended. Lower the bar back down to shoulder height and repeat.

Cable Reverse Flys – Set the adjustable cables at head height and secure a cuff attachment. Stand to the side of the cable machine and loop the cuff around the hand that’s farthest away from the machine. Start by keeping your arm directly in front of you, then move it across your body until your elbow is fully extended. Slowly return to the original position, focusing on engaging your shoulder muscles.

Legs

Smith Machine Squat – Position yourself under the smith bar with feet shoulder-width apart. Place the bar across your upper back and shoulders, gripping it with your palms while facing forward. Lower your body by bending your knees and hips while keeping your back straight. Descend until your thighs are parallel to the ground, then push through your heels to stand back up straight.

Smith Machine Calf Raises – Stand upright beneath the smith bar with your feet on a raised surface, such as a block, platform or weight plate. Position the bar across your upper back and shoulders, then lift your heels by pushing through the balls of your feet, contracting your calf muscles at the top of the movement. Lower your heels back down, feeling a stretch in your calf muscles.

Leg Press (separate attachment required) – Place a bench in the middle of the rack in a flat or decline position. Ensure the leg press attachment is sitting on the safety stoppers. Lie on the bench and place your feet shoulder width apart on the leg plate. Push the attachment upwards, extending your legs, then slowly lower the plate back down.

Arms

Dips – Attach the dip handle to the rack and grip each side with your palms while facing inwards. Lift your body off the ground, keeping your forearm straight and bending your elbows until your arms are parallel to the ground. Complete an up-and-down motion until failure.

Cable Bicep Curl – Attach a straight bar or rope attachment to the cable pulley and set it to its lowest setting on the rack. Grip the attachment, keeping your elbows close to your body, and perform a bicep curl. Make sure your elbows remain tucked through the movement. Lower the attachment back down and repeat the motion.

Tricep Pulldown – Set the cable pulley to the highest point on the rack and attach a straight bar or rope. Stand facing the cable machine and grip the attachment, keeping your elbows close to your body. Push the cable downward by straightening your arms while squeezing your triceps at the bottom of the movement. Return the attachment to its original position and repeat.

Abs

Cable Twist – Adjust the cable pulley so it’s opposite your abdomen and attach a D-handle. Stand sideways to the rack and grip the handle with both hands. Pull the handle diagonally across your body, rotating your torso. Keep your core engaged and return to the starting position. Complete equal reps on both sides of your body.

Cable Crunch – Kneel in front of the rack while facing away from it and attach a rope to the pulley, set at a high position. Hold the ends of the rope above your head and perform a kneeling crunch, pulling the rope as you go. Pause at the bottom, then slowly return to the starting position.

Hanging Knee Raises – Hang from the pull-up bar in an overhand grip, keeping your body straight. Make sure your core is engaged as you lift your knees toward your chest using your abdominal muscles. Pause briefly at the top of the movement and then lower your knees back down. Avoid swinging and maintain a controlled motion throughout.