Total Gym Biceps: Exercises, Techniques, and Training Principles

How do you work your biceps on total gym?

The Total Gym provides an exceptionally versatile and effective platform for targeting the biceps brachii and associated forearm muscles, leveraging adjustable bodyweight resistance through a cable and pulley system to facilitate a variety of curling movements.

Understanding Biceps Anatomy and Function

To effectively train any muscle, a foundational understanding of its anatomy and primary functions is crucial. The primary muscle group targeted during biceps exercises is the biceps brachii, a two-headed muscle (long head and short head) located on the front of the upper arm. Its main actions are:

• Elbow Flexion: Bending the arm at the elbow joint.
• Forearm Supination: Rotating the forearm so the palm faces upward.

Complementary muscles that assist in elbow flexion and contribute to overall arm development include:

• Brachialis: Located beneath the biceps, it is a pure elbow flexor and provides significant power.
• Brachioradialis: Located in the forearm, it assists in elbow flexion, particularly with a neutral grip (hammer curls).

By understanding these roles, you can select Total Gym exercises that emphasize different aspects of biceps and arm development.

The Total Gym Advantage for Biceps Training

The Total Gym's unique design, featuring an adjustable incline glideboard and a cable and pulley system, offers distinct advantages for biceps training:

• Variable Resistance: By adjusting the incline of the glideboard, you can easily modify the resistance level, making it suitable for all fitness levels and allowing for progressive overload.
• Smooth, Consistent Tension: The cable system provides continuous tension throughout the entire range of motion, which can be more effective than free weights where tension might fluctuate.
• Joint-Friendly Movement: The guided nature of the machine can reduce stress on joints compared to some free-weight exercises, promoting safer and more controlled movements.
• Versatility: The Total Gym allows for a wide array of biceps curl variations, targeting the muscles from different angles and positions (standing, seated, incline).

Foundational Principles for Effective Biceps Training

Regardless of the exercise, adhering to these principles will maximize biceps activation and growth on the Total Gym:

• Mind-Muscle Connection: Actively focus on contracting the biceps throughout the movement. Think about "squeezing" the muscle.
• Full Range of Motion: Extend your arms fully at the bottom of the movement to achieve a stretch in the biceps, and contract fully at the top for a peak contraction.
• Controlled Eccentric Phase: The lowering phase (eccentric) is just as important as the lifting phase. Control the weight slowly on the way down to maximize muscle fiber recruitment and minimize injury risk.
• Maintain Elbow Position: Keep your elbows relatively fixed and tucked close to your sides (or in line with your shoulders for incline curls) to isolate the biceps. Avoid letting them flare out or move excessively forward and back.
• Proper Grip: For standard biceps curls, use a supinated grip (palms facing up). For hammer curls, use a neutral grip (palms facing each other). For reverse curls, use a pronated grip (palms facing down).

Key Total Gym Biceps Exercises

Here are several highly effective exercises to work your biceps on the Total Gym:

Total Gym Standing Biceps Curl (Facing Away)

• Target Muscles: Biceps Brachii (overall development), Brachialis.
• Setup:
  • Set the Total Gym to a medium to high incline for sufficient resistance.
  • Attach the single handles to the cables.
  • Stand on the floor facing away from the Total Gym tower, gripping the handles with a supinated (underhand) grip.
  • Take a step or two forward until the cables are taut and you feel resistance.
• Execution:
  • Keeping your elbows tucked close to your sides and stationary, slowly curl the handles upward towards your shoulders.
  • Focus on squeezing your biceps at the peak of the contraction.
  • Slowly lower the handles back to the starting position, controlling the eccentric phase, allowing a full stretch in the biceps.
• Tips for Optimization:
  • Avoid swinging your body or shrugging your shoulders; the movement should be isolated to the elbows.
  • Maintain a slight bend in your knees for stability.

Total Gym Seated Biceps Curl (Facing In)

• Target Muscles: Biceps Brachii, Brachialis, Brachioradialis (depending on grip).
• Setup:
  • Set the Total Gym to a low to medium incline.
  • Sit on the glideboard facing the tower, gripping the handles with a supinated grip.
  • Ensure your feet are firmly planted on the floor or the crossbar.
• Execution:
  • Keeping your upper arms stationary and elbows close to your torso, curl the handles towards your chest.
  • Squeeze your biceps at the top of the movement.
  • Slowly extend your arms back to the starting position, controlling the resistance.
• Tips for Optimization:
  • This variation helps minimize body momentum, promoting stricter form.
  • Maintain an upright posture throughout the movement.

Total Gym Incline Biceps Curl

• Target Muscles: Emphasizes the long head of the biceps brachii due to the pre-stretch.
• Setup:
  • Set the Total Gym to a low to medium incline.
  • Lie supine (on your back) on the glideboard, with your head near the tower.
  • Reach overhead and grasp the handles with a supinated grip, allowing your arms to extend fully behind your head.
• Execution:
  • Keeping your upper arms relatively stationary and parallel to the glideboard, curl the handles towards your shoulders.
  • Focus on the stretch at the bottom and the contraction at the top.
  • Slowly lower the handles back to the starting position, maintaining control.
• Tips for Optimization:
  • This exercise provides a unique stretch for the biceps, potentially leading to greater muscle activation.
  • Avoid shrugging your shoulders towards your ears.

Total Gym Hammer Curl (Standing or Seated)

• Target Muscles: Brachialis, Brachioradialis, Biceps Brachii. Excellent for overall arm thickness.
• Setup:
  • Similar to the Standing or Seated Biceps Curl, but use a neutral grip (palms facing each other) on the handles.
• Execution:
  • Perform the curling motion while maintaining the neutral grip.
  • Focus on contracting the muscles in the forearm and outer arm.
• Tips for Optimization:
  • This variation specifically targets the brachialis and brachioradialis, contributing significantly to arm size and strength.

Total Gym Reverse Curl (Standing or Seated)

• Target Muscles: Brachioradialis, Brachialis. Also strengthens grip.
• Setup:
  • Similar to the Standing or Seated Biceps Curl, but use a pronated grip (palms facing down) on the handles.
• Execution:
  • Perform the curling motion while maintaining the pronated grip.
  • Focus on the muscles on the top of your forearms.
• Tips for Optimization:
  • This is a challenging exercise that significantly improves forearm strength and development. Start with a lighter incline.

Programming Your Biceps Workouts on Total Gym

To maximize results, integrate these exercises into a well-structured program:

• Sets and Reps: For muscle hypertrophy (growth), aim for 3-4 sets of 8-12 repetitions per exercise. For strength, 3-5 sets of 5-8 reps. For endurance, 2-3 sets of 15+ reps.
• Frequency: Allow adequate recovery. Training biceps 2-3 times per week is generally effective, ensuring at least 48 hours between intense sessions.
• Progressive Overload: To continually challenge your muscles, gradually increase the incline of the Total Gym, the number of repetitions, sets, or the time under tension.
• Workout Integration: Biceps are often trained with back muscles (pulling movements) or as a dedicated arm day.

Safety Considerations and Common Mistakes

• Avoid Momentum: Do not swing the handles or use your back and shoulders to initiate the movement. This reduces biceps activation and increases injury risk.
• Keep Elbows Stable: Your elbows should act as a hinge. Avoid letting them travel excessively forward or backward during the curl.
• Don't Shrug: Keep your shoulders down and relaxed. Shrugging indicates that your traps or deltoids are taking over.
• Listen to Your Body: If you experience sharp pain, stop the exercise immediately. Adjust the incline or your form as needed.

Conclusion

The Total Gym is an outstanding tool for developing strong, well-defined biceps. By understanding the anatomy, applying proper form, and incorporating a variety of targeted exercises, you can effectively challenge your biceps through their full range of motion. Remember to prioritize controlled movements, progressive overload, and adequate recovery to achieve your arm development goals safely and efficiently.