Total Gym Arm Exercises

Watch trainers demonstrate Total Gym arm exercises for your biceps, triceps and forearms. Select an exercise to watch the movement, review the instructions and get a coaching tip to help guide your form.

  • Total Gym seated biceps curl demonstration 0:07

    Seated Biceps Curl

    Biceps

    Setup: Seated upright on the glideboard, hold one handle in each hand.

    How to perform it: Sit tall and curl both handles toward your shoulders, keeping your elbows close to your sides. The cable resistance challenges your biceps throughout the movement.

    Pro tip

    If your elbows drift forward, you have traded biceps for front delts. Pin them and shorten the range.

  • Total Gym single arm lateral bicep curl demonstration 0:15

    Single Arm Lateral Bicep Curls

    Biceps

    Setup: Hold one handle and extend your arm out to the side.

    How to perform it: Curl one arm at a time, keeping your elbow controlled as you bring your hand toward your shoulder. Working one side at a time lets you focus on each arm while maintaining a steady movement.

    Pro tip

    Match the weaker arm's rep count on both sides. That is how the gap closes.

  • Total Gym inverted biceps curl demonstration 0:14

    Inverted Biceps Curls

    Biceps

    Setup: Lie face-up on the glideboard and curl the handles toward your shoulders.

    How to perform it: From the inverted position, bend your elbows to curl the handles toward your shoulders against the resistance. This variation changes your body position while keeping the biceps responsible for the curling movement.

    Pro tip

    Start at a gentle incline. Inverted work escalates faster than it looks.

  • Total Gym biceps curl with spinal stretch demonstration 0:16

    Biceps Curl with Spinal Stretch

    Biceps

    Setup: Sit on the glideboard with both handles in your hands.

    How to perform it: Curl the handles toward your shoulders while maintaining an upright seated position. Add a gentle spinal stretch through controlled movement, keeping your posture comfortable as you work your biceps.

    Pro tip

    Let the stretch happen on the way back, not the way up. The curl should stay strict.

  • Total Gym single arm lateral triceps extension demonstration 0:15

    Lateral Triceps Extension Single Arm

    Triceps

    Setup: Position yourself sideways on the rails and hold one handle.

    How to perform it: Extend your arm against the resistance while keeping your elbow controlled. Working one arm at a time lets you concentrate on the movement and maintain a steady pace throughout each repetition.

    Pro tip

    Only the forearm moves. The upper arm is a hinge, not a lever.

  • Total Gym kneeling tricep kickback demonstration 0:10

    Kneeling Tricep Kickbacks

    Triceps

    Setup: Kneel on the glideboard and hold a handle in each hand.

    How to perform it: From the kneeling position, extend your arms against the resistance while keeping your elbows controlled. Maintain a stable torso as you straighten your arms, then return to the starting position with control.

    Pro tip

    Squeeze and hold the lockout for a full second. The last few degrees are where the triceps actually work.

  • Total Gym lying tricep kickback demonstration 0:11

    Lying Tricep Kickbacks

    Triceps

    Setup: Lie face-down on the glideboard and hold both handles.

    How to perform it: From the prone position, extend your arms against the resistance while keeping your torso supported on the glideboard. This variation provides an alternative to kneeling triceps kickbacks, with the body supported in a lying position.

    Pro tip

    Keep the wrists neutral and locked. A bent wrist bleeds force before it ever reaches the triceps.

  • Total Gym dips on dip bars demonstration 0:18

    Dips with Dip Bars

    Triceps & Chest

    Setup: Attach the dip bar accessory to the top of the rails.

    How to perform it: Position yourself between the dip bars and press through your arms to raise your body against the resistance. Dips primarily work the triceps and also involve the chest and shoulders. Use a controlled range of motion that suits your strength and comfort.

    Pro tip

    Keep the chest slightly forward and the shoulders down away from your ears.

  • Total Gym forearm curl demonstration 0:14

    Forearm Curls

    Forearms

    Setup: Sit on the glideboard and hold the handles with your wrists ready to curl.

    How to perform it: Curl your wrists against the resistance while keeping your forearms steady. Use a small, controlled range of motion to focus on the forearm muscles rather than moving your elbows or shoulders.

    Pro tip

    Slow the lowering half right down. Forearms respond to time under tension more than to reps.

How to Choose Total Gym Arm Exercises

The right Total Gym arm exercises depend on the muscles you want to work, your current fitness level and the movements you can perform with proper form.

  • For biceps

    Seated Biceps Curls, Single Arm Lateral Bicep Curls and Inverted Biceps Curls focus on elbow flexion to work the front of the upper arms.

  • For triceps

    Lateral Triceps Extension Single Arm, Kneeling Tricep Kickbacks and Lying Tricep Kickbacks target the muscles at the back of the upper arms.

  • For forearms

    Forearm Curls focus on wrist movement to work the forearm muscles.

  • For combined upper-body training

    Dips with Dip Bars work the triceps while also engaging the chest and shoulders.

Start with a resistance level that allows you to maintain control throughout each repetition. As your strength and technique improve, you can adjust the resistance and vary your exercises to suit your training routine.

Explore More Total Gym Exercises

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Got questions?

Total Gym Arm Exercise FAQs

What arm muscles can you work on a Total Gym?

A Total Gym can be used for exercises targeting the biceps, triceps and forearms. Depending on the movement, exercises such as dips also engage the chest and shoulders.

Can you train your biceps and triceps in the same workout on a Total Gym?

Yes. You can combine biceps curls with triceps extensions, kickbacks or dips in the same workout. Choose exercises that suit your ability and allow adequate recovery between training sessions.

How do you adjust resistance for Total Gym arm exercises?

Resistance is generally adjusted by changing the glideboard incline, with higher inclines typically increasing the proportion of body weight being moved. Follow the instructions for your specific Total Gym model and choose a setting that allows controlled repetitions.

Can beginners do arm exercises on a Total Gym?

Yes. Beginners can start with suitable exercises at a manageable resistance level, focusing on controlled movement and correct positioning. Follow the equipment instructions and consult a qualified fitness professional if you need help selecting appropriate exercises.

Do Total Gym arm exercises require additional weights?

No. Many Total Gym arm exercises use the machine's cable system and body-weight resistance. Some movements, such as dips, may require an appropriate compatible accessory, depending on the equipment configuration.