Total Gym Exercises for Biceps

The list of total gym exercises you'll find on this page will help you target the muscles located in the front of your upper arms, specifically your biceps.

Biceps Curl

Biceps Curl
  • Sit on the top end of the glideboard and hold the handles with your arms extended above your knees, palms facing up.

  • Slide the glideboard up by pulling the handles towards your shoulders and allow yourself back down after a short pause.

  • Keep your upper arms in the same position throughout.

Lateral Single-Arm Biceps Curl

Lateral Single-Arm Biceps Curl
  • Sit sideways on the glideboard and hold the handle with the hand closest to it, arm extended and palm facing up.

  • Slide the glideboard up by pulling the handle towards your shoulder and allow yourself back down after a short pause.

  • Keep your upper arm in the same position throughout.

Lying Biceps Curl

Lying Biceps Curl
  • Lie on your back on the glideboard, knees bent, and hold the handles with your arms extended and lying on the mat, palms facing up.

  • Slide the glideboard up by pulling the handles towards your shoulders and allow yourself back down after a short pause.

  • Keep your upper arms pressed against the slideboard throughout.

Biceps Curl with Crunching

Biceps Curl with Crunching
  • Lie on your back on the glideboard, knees bent and hold the handles with your arms extended, palms facing up and raise your upper body from up the mat.

  • Slide the glideboard up by pulling the handles towards your shoulders and allow yourself back down after a short pause.

  • Keep your upper body off the glideboard and your upper arms in the same position throughout.

Biceps Curl with Hyperextension

Biceps Curl with Hyperextension
  • Sit on the glideboard, legs extended and tilt your upper body forward to hold the handles above your ankles, arms extended and palms facing up.

  • Slide the glideboard up by pulling the handles towards your shoudlers while raising your upper body and allow yourself back down after a short pause.

  • Breathe out while pulling the handles and breathe in while returning to starting position.

Biceps Curl with Leg Curl

Biceps Curl with Leg Curl
  • Sit on the top end of the glideboard and hold the handles with your hands above your knees, arms extended, palms facing up and attach your ankles to the wing attachment.

  • Slide the glideboard up by pulling the handles towards your shoulders while curling your legs and allow yourself back down after a short pause.

  • Keep your upper arms in the same position throughout.

Chin-Up

Chin-Up
  • Lie prone on the glideboard and hold the wing attachment with your hands, arms extended and palms facing up.

  • Slide the glideboard up by curling your arms and allow yourself back down after a short pause.

  • Breathe out while pulling yourself up and breathe in while returning to starting position.

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