Just about everybody who works out, regardless if you’re a man or a woman, has at least some desire for nice looking bicep muscles. Whether you’re a guy wanting great looking “guns”, “pythons”, or “pipes” on the beach, or a woman who wants some nicely defined arms in your summer dress, nice looking biceps are perhaps the most widely sought after muscle.
There are of course tons of ways to build your biceps ranging from free weights to resistance bands such as Bodylastics to bodyweight exercises like chin-ups to an exercise machine like Total Gym.
In this video, we demonstrate how you can build your biceps, as well as your forearms) using a Total Gym XLS system. While this is by no means the only way to get some nice looking guns it is certainly one good way that has other advantages. If you’re in the market for a nice, compact home gym system Total Gym is excellent because of the sheer number of exercises it allows you to do in one small space. You can work so many different muscle groups and transition from working one body part to the next very quickly and easily. In 20 minutes you can get a pretty kick-butt full body workout, including a good dose of cardio (you may want to add other cardio to your workout depending on what you’re into and what level of conditioning you’re starting from, but you will definitely get your heart going using the Total Gym.
Here are some of the bicep and forearm exercises you can perform using Total Gym:
Seated Biceps Curl- The basic bicep curl, only with a Total Gym you’re using your own bodyweight on the glideboard rather than barbells, dumbbells, etc.
Inverted Biceps Curl- A variation where you lie back on the glideboard and work a fuller range of motion. This is a killer that REALLY works out the biceps!
Preacher Curl- Another standard bicep exercise only instead of using a preacher curl stand you stabilize your elbow with your opposite hand.
Lateral Biceps Curl- To do this exercise on a Total Gym XLS, you sit with you legs hanging off one side of the glideboard and perform the curl exercise using just one arm at a time. This notches up the intensity of the exercise nicely.
Forearm Curl- By bringing your feet up onto the glideboard and bending at the knees, you create the position necessary to work your forearms. You work both sides of the forearms for nice definition and muscle tone.
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