Total Gym Exercises
Find Total Gym exercises for every major muscle group, from abs and arms to legs and full-body workouts. Choose a category to find exercises and build a routine around your fitness goals.
Browse Total Gym Exercises by Muscle Group
Ab Exercises
Find Total Gym ab exercises that work the abdominal muscles and core, including crunch and rotational movements.
Arm Exercises
Browse arm exercises that target the biceps and triceps, with variations using the glideboard and cable handles.
Back Exercises
Find pulling and rowing movements that target the back muscles and support upper-body strength training.
Chest Exercises
Browse chest presses and fly variations designed to work the pectoral muscles.
Leg Exercises
Find squat, leg curl and other lower-body movements for training the legs and glutes.
Shoulder Exercises
Find shoulder presses, raises and other movements that target the deltoids and surrounding upper-body muscles.
Pilates Exercises
Browse Pilates-inspired movements that focus on controlled motion, coordination and core engagement.
Total Body Exercises
Combine movements that engage multiple muscle groups in one workout, depending on the exercise and your selected resistance.
Download Total Gym Workouts
Access printable workout resources to help organize exercises into a repeatable training routine.
Total Gym TV
Stream 225+ Trainer-Led Total Gym Workouts
Access on-demand workouts covering strength, cardio, stretching, Pilates and HIIT. Follow guided sessions to help structure your training around your goals and schedule.
More about Total Gym exercises
What exercises can you do on Total Gym?
Total Gym machines support a range of resistance exercises for different muscle groups. Depending on your model, setup and available attachments, you can perform movements such as:
- Core: Abdominal crunches and rotational movements.
- Arms: Biceps curls and triceps extensions.
- Back: Rows and pullover variations.
- Chest: Chest presses and chest fly variations.
- Legs: Squats, leg curls and other lower-body movements.
- Shoulders: Raises and pressing movements.
- Full Body: Combinations that engage multiple muscle groups.
The available exercises vary by model and equipment configuration. Select a muscle-group category above for more specific exercise options.
How many exercises can you do on a Total Gym home gym?
From 70 to over 100 exercises depending on the model, and accessory add-ons extend the exercise capabilities further. Every Total Gym uses the same incline bodyweight principle: a simple change of position on the glideboard moves you fluidly from one exercise to the next, so a complete full body workout takes as little as 10–20 minutes. Accessories like Total Gym AbCrunch, CycloTrainer, Dip Bars, and Pilates Toe Bar add targeted core, cardio, upper body, and lower body movements beyond the standard set.
Total Gym Accessories & Training Guides
Total Gym accessories can add exercise variations or support specific workout movements. Depending on your model and training goals, options such as the AbCrunch and CycloTrainer may complement your routine. Accessories are not required for every exercise.
How do you choose the right Total Gym exercises?
Choose exercises based on the muscle groups you want to train, your current fitness level and the Total Gym model you own.
For a targeted workout
Start with the relevant muscle-group category, such as arms, chest, back or legs.
For a full-body routine
Select movements that cover the major muscle groups across your workout schedule.
For beginners
Learn the setup and movement technique before increasing resistance.
For exercise variety
Use compatible accessories or trainer-led workouts when they fit your goals.
Adjust resistance to a level that allows you to maintain controlled movement and good technique. Stop if an exercise causes pain, and seek qualified guidance when needed.
Got questions?
Total Gym Exercise FAQs
What are the most popular Total Gym exercises?
Squats (legs) are a signature Total Gym movement, using the glideboard and squat stand for low-impact lower body strength. Pull-ups (back), chest presses (chest), and biceps curls (arms) round out the most-performed upper body strength exercises, and every one of them has a trainer video demonstration on their coordinating muscle group page.
Can you get a full body workout on a Total Gym home gym?
Yes. Total Gym works all major muscle groups on one machine, and combination exercises like the biceps curl with leg curl train several at once: upper body, lower body, and core as you stabilize yourself on the moving glideboard. The total body exercises page collects trainer-led movements that deliver a complete workout in as little as 10 to 20 minutes.
Do Total Gym exercises require accessories?
Most exercises use only the glideboard, cables, and squat stand that come with every Total Gym. Some movements use attachments such as the Total Gym AbCrunch, Leg Pulley, or Wing Attachment; when an exercise uses one, the exercise card identifies that accessory.
Are Total Gym exercises good for beginners?
Yes. Resistance comes from your own bodyweight on an adjustable incline, so lowering the incline level makes any exercise easier and raising it makes the same movement harder. Beginners typically start low, learn the movement, and progress by raising the incline rather than adding weight.
How do you adjust resistance on a Total Gym?
On models with an adjustable incline, changing the glideboard angle changes the resistance. A steeper incline generally increases the effort required, while a lower incline generally reduces it. Follow your model's manual for safe adjustments.