Marcy PM-3200: every exercise it can actually do
The PM-3200 Home Gym is a home gym (weight stack) with 5 stations. Below is what each station really trains, the effective load at every plate, and the 333 common movements it cannot perform — because knowing what a machine can't do is what stops a program prescribing it.
Stations
5
Weight stack
140 lb
Exercises it can do
111
Muscle groups covered
12
What the weight actually is at each station
A 140 lb stack does not mean 140 lb at the handle. Every station has its own pulley or lever geometry, so the same pin position produces a different load depending on where you are sitting. This is the part generic workout apps skip — and it is why they hand you a number your machine cannot produce.
Front Press / Chest Press
Pulley ratio 1.2 · 30 lb on the first plate · 186 lb at the top
| Pin position | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Effective lb | 30 | 42 | 54 | 66 | 78 | 90 | 102 | 114 | 126 | 138 | 150 | 162 | 174 | 186 |
18 lb of mechanism resistance, then 12 lb per plate.
Lat Pulldown / High Pulley
Pulley ratio 1 · 30 lb on the first plate · 160 lb at the top
| Pin position | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Effective lb | 30 | 40 | 50 | 60 | 70 | 80 | 90 | 100 | 110 | 120 | 130 | 140 | 150 | 160 |
20 lb of mechanism resistance, then 10 lb per plate.
Pec Fly / Butterflyper arm
Pulley ratio 0.5 · 15 lb on the first plate · 80 lb at the top
| Pin position | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Effective lb | 15 | 20 | 25 | 30 | 35 | 40 | 45 | 50 | 55 | 60 | 65 | 70 | 75 | 80 |
10 lb of mechanism resistance, then 5 lb per plate.
Low Pulley
Pulley ratio 1 · 30 lb on the first plate · 160 lb at the top
| Pin position | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Effective lb | 30 | 40 | 50 | 60 | 70 | 80 | 90 | 100 | 110 | 120 | 130 | 140 | 150 | 160 |
20 lb of mechanism resistance, then 10 lb per plate.
Leg Developer (Extension / Curl)
Pulley ratio 1 · 30 lb on the first plate · 160 lb at the top
| Pin position | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Effective lb | 30 | 40 | 50 | 60 | 70 | 80 | 90 | 100 | 110 | 120 | 130 | 140 | 150 | 160 |
20 lb of mechanism resistance, then 10 lb per plate.
What you can train on it
111 exercises in the gymDIY library are performable on the PM-3200 alone, across 12 muscle groups.
Chest
10- Machine Chest Press
- Machine Chest Press (Single-Arm)
- Machine Chest Press (Tempo)
- Machine Chest Press (Pause)
- Machine Chest Press (Alternating)
- Machine Pec Deck
- + 4 more
Back
25- Cable Row
- Cable Row (Single-Arm)
- Cable Row (Tempo)
- Cable Row (Alternating)
- Cable Row (High)
- Cable Lat Pulldown
- + 19 more
Shoulders
16- Cable Face Pull (Single-Arm)
- Cable Face Pull (Tempo)
- Cable Face Pull (Alternating)
- Cable Face Pull (High)
- Cable Lateral Raise
- Cable Lateral Raise (Single-Arm)
- + 10 more
Biceps
9- Cable Bicep Curl
- Cable Bicep Curl (Single-Arm)
- Cable Bicep Curl (Tempo)
- Cable Bicep Curl (Alternating)
- Cable Bicep Curl (Low)
- Cable Hammer Curl
- + 3 more
Triceps
9- Cable Tricep Pushdown
- Cable Tricep Pushdown (Single-Arm)
- Cable Tricep Pushdown (Tempo)
- Cable Tricep Pushdown (Alternating)
- Cable Tricep Pushdown (Rope)
- Cable Overhead Tricep Extension
- + 3 more
Quads
9- Machine Leg Extension
- Machine Leg Extension (Single-Leg)
- Machine Leg Extension (Tempo)
- Machine Leg Extension (Pause)
- Machine Leg Extension (Alternating)
- Cable Leg Extension
- + 3 more
Hamstrings
9- Machine Leg Curl
- Machine Leg Curl (Single-Leg)
- Machine Leg Curl (Tempo)
- Machine Leg Curl (Pause)
- Machine Leg Curl (Alternating)
- Cable Pull-Through
- + 3 more
Glutes
4- Cable Glute Kickback
- Cable Hip Abduction
- Cable Hip Adduction
- Cable Hip Extension
Calves
3- Cable Calf Raise
- Cable Donkey Calf Raise
- Cable Single-Leg Calf Raise
Legs
9- Machine Leg Press
- Machine Leg Press (Single-Leg)
- Machine Leg Press (Tempo)
- Machine Leg Press (Pause)
- Machine Leg Press (Alternating)
- Cable Squat
- + 3 more
Core
5- Cable Woodchop (Single-Arm)
- Cable Woodchop (Tempo)
- Cable Woodchop (Alternating)
- Cable Woodchop (High)
- Cable Dead Bug
Abs
3- Cable Crunch
- Cable Reverse Crunch
- Cable Side Bend
What it can't do — and why that matters
333 exercises in the library need equipment the PM-3200 does not have. Any app that hands you a generic program will eventually prescribe one of these. gymDIY excludes them before you ever see the workout, and tells you what it excluded.
| Exercise | Needs |
|---|---|
| Dumbbell Bench Press | dumbbell, bench |
| Dumbbell Bench Press (Single-Arm) | dumbbell, bench |
| Dumbbell Bench Press (Tempo) | dumbbell, bench |
| Dumbbell Bench Press (Alternating) | dumbbell, bench |
| Dumbbell Incline Press | dumbbell, bench |
| Dumbbell Incline Press (Single-Arm) | dumbbell, bench |
| Dumbbell Incline Press (Tempo) | dumbbell, bench |
| Dumbbell Incline Press (Alternating) | dumbbell, bench |
| Dumbbell Overhead Press | dumbbell |
| Dumbbell Overhead Press (Single-Arm) | dumbbell |
| Dumbbell Overhead Press (Tempo) | dumbbell |
| Dumbbell Overhead Press (Alternating) | dumbbell |
| Dumbbell Row | dumbbell |
| Dumbbell Row (Single-Arm) | dumbbell |
| Dumbbell Row (Tempo) | dumbbell |
| Dumbbell Row (Alternating) | dumbbell |
| Dumbbell Bent-Over Row | dumbbell |
| Dumbbell Bent-Over Row (Single-Arm) | dumbbell |
| Dumbbell Bent-Over Row (Tempo) | dumbbell |
| Dumbbell Bent-Over Row (Alternating) | dumbbell |
| Dumbbell Renegade Row | dumbbell |
| Dumbbell Renegade Row (Single-Arm) | dumbbell |
| Dumbbell Renegade Row (Tempo) | dumbbell |
| Dumbbell Renegade Row (Alternating) | dumbbell |
Showing 24 of 333.
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Add it once and every workout gymDIY writes uses these stations, at loads this stack can actually reach.
