Total Gym® Arm Exercises

Total Gym
Arm Exercises

When it comes to wearing sleeveless shirts or dresses, sculpted arms can help you look fit, strong, and sexy. With Total Gym it’s that easy to move from one exercise to another, keeping your heart rate elevated and your arm muscles working… so many exercise choices on just one machine! Click here for exercises.

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Total Gym
Arm Exercises

When it comes to wearing sleeveless shirts or dresses, sculpted arms can help you look fit, strong, and sexy. With Total Gym it’s that easy to move from one exercise to another, keeping your heart rate elevated and your arm muscles working… so many exercise choices on just one machine!
Click here for exercises.

Shop for Total Gym accessories to tone your arms!

Upper Body System

Upper Body System - Total Gym

  • Dip Bars target your pectorals and triceps
  • Press Up Bars build and strengthen upper back, shoulders & triceps

Total Gym Tri-Grip Shaper Bars

Tri-Grip Shaper Bars - Total Gym

  • 3 Unique Grip Positions
  • Ultimate Workout Versatility
  • Pull-ups & Press-ups

Total Gym Press-up Bars

Press-Up Bars - Total Gym

  • Build & strengthen upper back, triceps & shoulders
  • Also works as a pull up bar
  • Attaches in minutes

Seated Biceps Curl

When it comes to wearing sleeveless shirts or dresses, sculpted arms can help you look fit, strong, and sexy. Focusing on toning your biceps will surely turn heads. This exercise allows you to train for slim, toned biceps or if you want, strong, bulky biceps. Works biceps and abs.
Total Gym Seated Bicep Curl How to:
  • Take the handles and sit on your glideboard facing the tower, with forearms facing up.
  • Keeping your elbows close to your side, bring the handles to your shoulders, contracting your bicep muscles.
  • Release contraction slowly, until arms are straightened. Repeat.

Lateral Arm Pull

Does this movement look familiar to you? Perhaps similar to opening a heavy door? With Total Gym's unique approach to fitness you’ll get a great body AND better equip yourself for those demanding tasks you face in your daily life. Works shoulders, biceps, triceps and chest.
Total Gym Lateral Arm Pull How to:
  • This movement should mimic the motion of opening a door. Start sitting perpendicular on the side of your glideboard (see above) and the hand closest to the base of the Total Gym across your body to the opposite shoulder.
  • Keeping your core engaged, bring your hand across your body to your other shoulder to the final position (see above).
  • Release slowly back to the starting position, controlling your descent to avoid injury. Experiment with changing hand positions to engage different parts of the triceps muscle group.

Lying Triceps

This exercise can get addicting, really! The fluid movement of gliding up and down, plus the fabulous results you see will keep you coming back for more. It's the perfect exercise to tone and strengthen your triceps (while getting rid of those 'ole bingo arms)! Works triceps.
Total Gym Lying Triceps How to:
  • Start laying stomach down on the glideboard.
  • Bring the handles near your shoulders grasped firmly with palms facing down, and elbows close to your side.
  • Keeping your elbows close to your side, press the handles down until your arms are straightened. Release slowly to starting position and experiment with different hand positions (palms up or down).

Lying Triceps Extension

Flip the good old Lying Triceps exercise around and you have the Lying Triceps Extension. With Total Gym it’s that easy to move from one exercise to another... so many exercise choices on just one machine! Works triceps and chest.
Total Gym Lying Triceps Extension How to:
  • Start lying down on the glideboard, facing the ceiling.
  • Similar to the Lying Triceps exercise, bring the handles to your shoulders grasped firmly with palms facing up, elbows close to your side.
  • Keeping your elbows close to your side, straighten your arms. Release slowly and experiment with different hand positions (palms up or down).

Seated Biceps Curl

When it comes to wearing sleeveless shirts or dresses, sculpted arms can help you look fit, strong, and sexy. Focusing on toning your biceps will surely turn heads. This exercise allows you to train for slim, toned biceps or if you want, strong, bulky biceps. Works biceps and abs.
Total Gym Seated Bicep Curl How to:
  • Take the handles and sit on your glideboard facing the tower, with forearms facing up.
  • Keeping your elbows close to your side, bring the handles to your shoulders, contracting your bicep muscles.
  • Release contraction slowly, until arms are straightened. Repeat.

Lateral Arm Pull

Does this movement look familiar to you? Perhaps similar to opening a heavy door? With Total Gym's unique approach to fitness you’ll get a great body AND better equip yourself for those demanding tasks you face in your daily life. Works shoulders, biceps, triceps and chest.
Total Gym Lateral Arm Pull How to:
  • This movement should mimic the motion of opening a door. Start sitting perpendicular on the side of your glideboard (see above) and the hand closest to the base of the Total Gym across your body to the opposite shoulder.
  • Keeping your core engaged, bring your hand across your body to your other shoulder to the final position (see above).
  • Release slowly back to the starting position, controlling your descent to avoid injury. Experiment with changing hand positions to engage different parts of the triceps muscle group.

Lying Triceps

This exercise can get addicting, really! The fluid movement of gliding up and down, plus the fabulous results you see will keep you coming back for more. It's the perfect exercise to tone and strengthen your triceps (while getting rid of those 'ole bingo arms)! Works triceps.
Total Gym Lying Triceps How to:
  • Start laying stomach down on the glideboard.
  • Bring the handles near your shoulders grasped firmly with palms facing down, and elbows close to your side.
  • Keeping your elbows close to your side, press the handles down until your arms are straightened. Release slowly to starting position and experiment with different hand positions (palms up or down).

Lying Triceps Extension

Flip the good old Lying Triceps exercise around and you have the Lying Triceps Extension. With Total Gym it’s that easy to move from one exercise to another... so many exercise choices on just one machine! Works triceps and chest.
Total Gym Lying Triceps Extension How to:
  • Start lying down on the glideboard, facing the ceiling.
  • Similar to the Lying Triceps exercise, bring the handles to your shoulders grasped firmly with palms facing up, elbows close to your side.
  • Keeping your elbows close to your side, straighten your arms. Release slowly and experiment with different hand positions (palms up or down).

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