The Ultimate Guide to a Total Gym Bicep and Tricep Workout

Total Gym bicep and tricep workout refers to exercises performed on the Total Gym machine that target the bicep and tricep muscles. These exercises can help to improve muscle tone, strength, and definition.

In today’s guide, We’ll cover how to use the total Gym for bicep and tricep exercises. In addition, it offers guidance on how to optimise your time spent in the gym for maximum bicep and tricep development. So let’s get started and get those arms looking and feeling great!

How To Workout Biceps On Total Gym


To build muscle and definition in your upper arms, try a Total Gym biceps workout. You’ll need to use some of its adjustable resistance levels to do a total bicep workout on the Total Gym. Adjust the resistance lever to the highest level for maximum resistance and move the glide board down to the bottom pulley.

Next, grab a handle in each hand and sit on the glide board facing away from the machine. Your arms should be slightly bent, with the palms of your hands facing each other. Curl your arms up to your chest while maintaining your elbows tucked in close to your body. This motion will target the biceps muscle.

Hold the top position of the curl for a couple of seconds, then slowly return your arms to the starting position. You can increase the workout’s intensity by adjusting the machine’s resistance lever.

Repeat this exercise 8-12 times for best results. You can also switch up your grip while doing this exercise by turning your palms outward or inward. Keep your wrists straight throughout the training to target the biceps appropriately. You can build solid and toned biceps with consistent practice using the Total Gym. Let’s take a look at the complete guide to biceps workouts on the total Gym;

Total Gym Bicep Exercises

Total gym bicep workouts are an effective way to target your upper body and arms. Biceps are often overlooked in training, but they play a crucial role in overall strength and aesthetics. You can perform bicep curls, hammer curls, and drag curls with Total Gym.

The best way to maximize your bicep workouts is to combine them with other upper-body exercises such as chest presses, rows and tricep extensions. You can quickly achieve a well-rounded total gym bicep workout by utilizing all of the available activities on Total Gym.

Home Gym Bicep Exercises

Home gym biceps training is an effective way to build and tone your upper arms. Working your biceps at a home gym allows you to perform various exercises, such as curls, hammer curls, reverse curls, and more. Doing gym bicep workouts, with the help of using cables, pulleys, and other attachments. Additionally, you can also use dumbbells and resistance bands for extra intensity.

If you want to make your workout more challenging, you can do supersets or drop sets with your exercises. This will help you increase the difficulty and push your muscles to their limits. Make sure you focus on proper form and take regular breaks to ensure you don’t strain yourself. With consistency and dedication, you’ll soon see the results!

Total Gym Inverted Bicep Curl

The Total Gym inverted bicep curl is an effective exercise that you can use to work your biceps on a Total Gym. This exercise works the biceps in an isometric fashion as you curl up against the resistance of the Total Gym while keeping your upper arms tucked into your sides.

The inverted bicep curl also works your forearms and shoulder muscles, making it an ideal exercise for a full-arm workout. To perform this exercise, start with your legs seated on the Total Gym glider and grasp the handles with an underhand grip.

Curl up into your chest and down slowly, keeping your upper arms tucked towards your sides. For added resistance, you can add more incline to the Total Gym. You can effectively build strength and size in your biceps by including the Total Gym inverted bicep curl in your total gym bicep workout routine.

Now let’s take a look at the complete guide to triceps workouts on the total Gym;

How To Work Triceps On Total Gym


Working out triceps on the Total Gym effectively targets all three heads of the muscle. The Total Gym provides a variety of exercises that can be used to isolate, strengthen, and tone the triceps muscles. One of the best exercises to use is the tricep pushdown.

This move targets the triceps’ long head. It can be done by attaching the pulley bar to the top of the Total Gym and standing facing away from it. Grasping the bar with both hands, straighten your arms and slowly lower the bar to your thighs. An entire triceps gym routine on Total Gym should include exercises such as kickbacks, tricep extensions, and close-grip presses.

These exercises will work different parts of your triceps and help you build strength and endurance. When working out with Total Gym, be sure to use proper form, breath steadily, and control the speed of each rep. Doing this will ensure you get the most out of your total gym tricep workout.

Home Gym Tricep Workout

Home gym tricep workouts are a great way to build strength and mass in the triceps. The triceps are a major muscle group in the arm. They are essential for pushing exercises such as pushups and bench presses. With the right combination of activities, home gym tricep workouts can help to tone, shape and strengthen the arms.

The Total Gym offers several tricep-specific exercises for the home gym. An example of a full gym tricep workout is the tricep kickbacks. This exercise targets the triceps and can be done with a barbell or dumbbell. It requires you to keep your elbows at shoulder level as you push the weight away from your body and then back in towards your body.

Total Gym Tricep Rope Workout

The total gym tricep rope workout is excellent for strengthening and toning the tricep muscles. This exercise can be done using a tricep rope attached to the Total Gym. The total gym tricep rope workout focuses on increasing strength and endurance in the tricep muscles.

To perform this exercise:

  1. Begin by sitting on the bench and holding the rope with both hands.
  2. Press the string up and away from you while keeping your elbows tight to your body.
  3. As you do this, keep your back straight, and your shoulders relaxed.

Hold the position for a moment before returning the rope to its starting position. Aim for two or three sets of 10-15 repetitions for each group. This exercise is a great way to target all three heads of the triceps and get them stronger and more toned.

Tips For Total Gym Bicep and Tricep Workout

  • Incorporate supersets into your total gym tricep workout and total gym bicep workout, alternating between sets of bicep exercises and tricep exercises.
  • Increase the resistance as you progress to further challenge yourself with each full gym tricep workout and total gym bicep workout.
  • Switch up your total gym bicep and tricep workout routine regularly to prevent boredom and stagnation.
  • Pay attention to form during your total gym bicep and tricep workout to ensure you’re targeting the correct muscles for maximum benefit.
  • Add additional exercises to your total gym tricep and bicep workouts, such as face pulls and inverted curls, to maximize the effects of your training.
  • Incorporate cardio activities into your total gym tricep and bicep workout to further increase the intensity of your workout and burn more calories.

Total Gym Back Workout

Total gym back workouts are a great way to strengthen and tone your back muscles. This type of workout is especially beneficial for those who want to improve their posture and avoid injury. There are many different exercises that you can do at Total Gym, such as pull-ups, rows, and lat pull-downs.

To start:

  1. Try doing a few pull-ups with the Total Gym tricep workout.
  2. Start by slowly pulling yourself up to the top of the machine and holding for a few seconds before releasing.
  3. Focus on your form and use your back muscles rather than just relying on your arms.
  4. As you get stronger, add more sets or increase the difficulty of using heavier weights.

Total Gym Arm Workout

When looking to build and strengthen your arms, a total gym tricep workout can be an effective way to go about it. To begin with, it is essential to understand the muscle groups involved when performing this workout. The biceps can be found in the upper arm’s anterior region, while the triceps are situated in the region’s posterior region.

Although, An excellent total gym tricep workout should include exercises that target both muscle groups. This could involve performing bicep curls, hammer curls, reverse curls, tricep dips, tricep extensions, and overhead tricep presses. These exercises can all be done using the total Gym and help build strength and size in your arms.

Total Gym Trap Workout

Total Gym trap workouts are great for building strength and definition in your upper back. The Total Gym allows you to perform various exercises that target the trapezius muscles, including the traps, rhomboids, and teres, major and minor. In addition, Total Gym exercises like face pull bent over rows, incline shrugs, and cable pull-throughs are some of the best ways to work your traps.

Using a cable pulley system with the Total Gym, you can perform various rowing movements and other upper back exercises. The adjustable resistance levels on the Total Gym make it an ideal choice for all skill levels to target the trapezius muscles for practical gains safely.

Face Pulls On Total Gym

Face pulls are a great exercise to strengthen the muscles around your shoulders, specifically the rear deltoids. They can also be used to improve posture and reduce shoulder impingement. You must adjust the incline to the highest level when performing face pulls with a Total Gym.

This is done by sliding the pulleys up and down the rails. To perform the exercise, you will want to hold the handles in each hand and then pull them towards your face, ensuring that your elbows stay higher than your hands. It would help if you aimed to hold the pull for a few seconds and then slowly lower back down. Keep your core engaged throughout the exercise and ensure that your shoulders don’t drop. You should complete 10-15 repetitions for 3-4 sets.

Total Gym Chest Workout

The Total Gym chest workout is designed to help you develop more powerful and more powerful chest muscles. It is a great way to work out all the major muscles of your chest, including the pectoralis major, the anterior deltoids, the rhomboids, and the trapezius. The Total Gym allows you to use various resistance levels with its adjustable pulleys, so you can choose how challenging each exercise will be.

Joint exercises you can do on the Total Gym for the chest include bench presses, dips, and flys. Make sure to perform each exercise correctly and focus on using your chest muscles throughout the entire movement for maximum benefit. Combining these exercises with total gym bicep workouts can help to create an effective whole-body routine.

Is It Good To Workout Biceps and Triceps Everyday?

Working out your biceps and triceps daily can benefit those looking to improve their strength and overall fitness. In the right hands, it has the potential to be an efficient means of achieving those goals. Total Gym is excellent equipment for those looking to do a bicep and triceps workout.

With adjustable resistance levels and multiple exercises, such as the Total Gym Fly, Total Gym Tricep Workout, and Total Gym Bicep Workout, you can create a full-body routine that targets these muscles daily. Additionally, by doing this routine regularly, you can increase your stamina and endurance while building muscle mass in the arms.


What Exercises Can You Do With Total Gym?

You can do various exercises with the Total Gym, including chest presses, squats, rowing, lunges, and more. Additionally, you can work your biceps and triceps with various exercises such as pull-ups, curls, pushups, and inverted rows. 

How To Build Muscle With Total Gym?

Perform exercises focusing on different muscle groups in your arms, legs, chest, and back. These should include compound movements such as squats and presses and isolation exercises like bicep curls and tricep kickbacks. Make sure to rest and recover between sets, and gradually increase the weight as your strength builds up. 

How Many Bicep Workouts Per Session?

It’s recommended to do around 3-4 sets of 8-12 repetitions for each exercise to get the best results. This can be done in one session or split into multiple shorter sessions throughout the week. 

Can I Workout Triceps and Biceps Same Day?

Yes, you can work out your biceps and triceps on the same day. Just make sure to give yourself adequate rest time between sets and exercises and time for your muscles to recover. 

How To Workout All 3 Tricep Muscles?

To effectively target all three tricep muscles, you should incorporate various exercises into your routine. This should include close-grip pushups, overhead tricep extensions, and tricep dips. Additionally, you can use different equipment, such as resistance bands and dumbbells, for a more significant challenge.


To efficiently goal your biceps on a total health club, set the gadget to the best resistance stage and alter the waft board to the lowest pulley. take a seat far from the device, grasp the handles with arms dealing with every difference, and curl your fingers up on your chest at the same time as retaining your elbows near your body. maintain the peak function in short, then return to the starting function. intention for 8-12 repetitions to build bicep power and definition.

Leave a Comment