Total Gym Bicep Exercises
The bicep exercises featured below can be performed if you have access to a total gym type of home gym machine.
Total gym exercises have been popular for some time now since commercials for them are a staple on TV, featuring notably Chuck Norris as the celebrity face of the product.
You'll find for each a two-frame animated image showing you the correct starting position as well as the movements involved, accompanied by textual comments that will help you figure out the sometimes subtle differences.
Bicep Curl
- The Biceps Curl as it is shown here is the traditional bicep exercises using the total gym machine.
- To perform it you simply sit down on the glide board and raise yourself by curling your elbows using your biceps, making sure in the process that your upper arms are not allowed to move freely.
Bicep Curl - Lateral Single-Arm
- The Lateral Single-Arm Biceps Curl variation shown here has you sitting sideways on the board and using only one arm to raise your body up the rails.
- This variation certainly adds a few levels of difficulty as your body's weight will be borne by a single arm and you'll have to be particularly attentive to making sure your upper arm does not move throughout the exercise.
Bicep Curl - Lying
- This variation has you lying on your back with your head down and feet on top of the glide board.
- Some people may find this exercise more comfortable and should enable you to focus on using only your biceps to move your body up and down as there are less body parts that are prone to moving.
Bicep Curl - with Crunching
- The Biceps Curl with Crunching variation adds a further level of difficulty to the lying bicep exercise featured just above.
- Instead of resting your back on the glide board you'll assume a crunching position (i.e. upper back up from the board) and use only your biceps to raise yourself up the rails.
Bicep Curl - with Hyperextension
- The hyperextension variation shown here adds a different layer to the typical bicep curl exercise by letting you use the muscles located in your lower back.
- To exercise properly you are simply to bend down over your legs and raise yourself back up while curling your elbows.
Bicep Curl - with Leg Curl
- The last variation on the bicep curl exercise has you using the muscles located in your thighs, specifically your hamstrings which are located at the back of your thighs.
- What you'll do here is curl your knees using your thigh muscles while at the same time curling your elbows using your biceps.
Chin-Up
- Finally, the Chin-Up represents a completely different approach to strengthening your biceps, getting some assistance from your back muscles in the process.
- To perform it properly you simply lie prone on the glide board with your head near the handles and raise yourself up by curling your elbows.