Total Gymnastics Biceps Training and Exercises

Understanding the science of the biceps muscles will help you get better results because you will know which exercises are optimal.

For example, an inverted grip is mechanically detrimental to the biceps and overloads the brachioradialis and brachioradialis muscles.

In contrast, the supinated grip is ideal for training the biceps because both functions of the biceps (elbow flexion and forearm supination) are trained at the same time.

Top 7 Biceps Exercises from Total Gym

Each of these Total Gym biceps exercises works the muscles from a different angle, allowing you to get the best possible results.

1. Lying Biceps Curl

The biceps curl is a great exercise because it allows you to focus only on the muscles you want to work.

Also, you don't need to maintain good posture by keeping your back straight, as the cushion already supports it.

So don't tilt your neck forward to see what your arms are doing. Instead, look straight up at the ceiling and remember to flex and stretch your biceps with each repetition.

1. Adjust the incline of the glide board to an appropriate height.

2. Grasp the handles with your hand.

Lie face up on the sliding board, keeping your feet and knees together

4. Pull the handles toward your shoulders, keeping your elbows still.

5. Squeeze biceps while making firm contact with lower forearms.

6. Release the handles in a controlled manner and repeat for 3 to 5 sets of 10 to 15 repetitions.

2. preacher curl

Preacher Curls are a great addition to any Total Gym biceps workout, as they create an incredibly intense muscle contraction.

Plus, Preacher Curls make it easy to use correct form because the elbows are pressed against the knees, which prevents creating momentum with the shoulders.

And because the legs and hips are also locked into the skateboard, this movement is a complete isolation exercise, making it one of the best strength training exercises.

1. adjust your skateboard to the proper height.

2. Grasp the handles with your hand.

3. Place your feet on the board and rest your elbows against your knees.

4. Pull the handles toward your shoulders and squeeze your biceps.

5. Continue flexing until your forearms and biceps are pressed.

Hold the maximum contraction for a moment.

7. Release the grips in a controlled manner until your arms are straight.

8. Repeat the exercise for 3-5 sets of 10-15 repetitions.

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3. one-arm curl

If you want symmetrical biceps (not just big ones), include one-arm curls in your Total Gym workout.

This unilateral exercise minimizes the risk of developing muscle imbalances by ensuring that both biceps are used equally.

By training each arm separately, this bodyweight movement is naturally much more demanding. Of course, this means that single-arm squats are great for building muscle, but it also means that you may need to reduce the incline of this exercise.

1. Sit on the side of the glide board and grab the handle with your hand.

2. Bend the handle toward your head.

3. Slightly raise your elbow as the handle approaches your head (this increases the peak contraction).

4. Squeeze the biceps while pressing against the forearm.

5. Slowly release the grip until the elbow is fully extended.

Repeat the movement with the other arm, doing 3-5 sets of 8-12 repetitions per side.

4. pull-up

Pull-ups are one of the best Total Gym exercises for biceps because they work the back and biceps muscles simultaneously.

Plus, pull-ups work the trunk more than single exercises, and who doesn't like to train their abs whenever they get the chance?

1. Attach the pull-up bar (often called a "wing") to your machine.

2. Stand on the sliding board and grasp the handles with your hand.

3. Move your feet toward your hips and tense your muscles.

4. Pull yourself up by squeezing your biceps and contracting your back muscles until your chin touches the bar.

5. Lower in a controlled manner until your elbows are almost (but not quite) straight.

6. Repeat 3 to 5 sets of 8 to 15 repetitions.

5. Reverse bends

Although this article is about the best biceps workouts at Total Gym, you also need to train the brachioradialis and brachialis muscles if you want to develop your arms optimally.

To do this, you need to perform curls with an overhand grip to put your biceps in a mechanically awkward position, i.e., a weak position where they can't exert much force.

You can perform reverse curls on your Total Gym in any position, prone, upside down or seated.

Try different variations and find the one that is most comfortable for you.

1. Grasp the handles above your head and kneel on the sliding board.

2. Stretch your arms forward.

3. Pull the handles toward your shoulders while keeping your elbows relatively still.

4. Maintain the flexion until the tops of the forearms are in firm contact with the biceps.

5. Hold the contraction for one second, then release the handles in a controlled manner until the elbows are fully extended.

6. Repeat 3-5 sets of 10-15 repetitions.

6. incline curls

Incline curls are one of the Total Gym exercises for biceps that almost no one does, but they give fantastic results if done regularly enough.

Basically, you sit on your back on the sliding board and hold the handles slightly behind your body. As you can see, your biceps are stretched in this position, which stretches them tremendously.

So, if you combine this move with the other exercises that train the biceps in tensed positions, you'll be doing everything you can to strengthen your arms and build biceps muscle.

1 Sit face down on the sliding board and grip the handles in supination.

2. Let the handles slide slightly behind your torso and hips.

3. Bend the handles toward your shoulders, flexing your biceps.

4. Continue lifting the handles until the bottom of your forearms are in firm contact with your biceps.

5. Hold the contraction for a moment.

6. Slowly release the handles until the arms are fully extended.

7. Repeat 3-5 sets of 10-15 repetitions.

7. Hammer curl

If you want to train your biceps, brachialis and brachioradialis with one exercise, include hammer curls in your Total Gym workout for biceps.

You can attach a rope to your machine to make this move resemble a hammer curl you would do at the gym.

However, you can also simply hold the handles with a neutral grip.

Since hammer curls make you stronger than regular biceps curls, you can also increase the incline of this exercise.

1. Kneel on the sliding board and hold the handles with a neutral/hammer grip.

2. Lift the handles toward the front of the shoulders while keeping the elbows stationary.

3. Tighten the arms at the end of the repetition.

4. Descend in a controlled manner by extending the arms.

5. Perform 3-5 sets of 10-15 repetitions.

To finish

Be sure to do a variety of exercises to get the most out of your Total Gym biceps workout. For example, perform overhead or neutral grip movements that work the brachialis and brachioradialis, two very important arm muscles.

Of course, you don't have to do all Total Gym exercises for biceps in the same workout, as this can lead to overtraining.

If you train your arms at least twice a week, you can spread the exercises over several sessions so that your program is sufficiently varied.