Top 10 Total Gym bicep exercises

Almost everyone loves to train arms as everybody wants bigger arms. It is also important to dedicate one entire session to arms just like every other muscle group, and here are the total Gym bicep exercises to build muscle

Biceps, abbreviated to biceps brachii, muscle with two heads, are split into two major sections; the long head and the short head.

This list will provide you with 10 Total Gym exercises for your biceps!

1. Barbell Or EZ-Bar Curl

2. Cable Curl

3. Dumbbell Curl

4. Alternating incline dumbbell biceps curl

5. Hammer Curl

6. Concentration Curl

7. Preacher Curl

1. Barbell Or EZ-Bar Curl:

The barbell curl is an excellent exercise for building up the bicep muscles. It also helps to build up the forearms and grip strength. It is a very popular exercise in bodybuilding. these are the best exercise to include in Gym bicep exercises

How do you do a barbell curl?

barbell curl for bicep exercises

The barbell curl can be done with either a straight bar or an EZ curl bar. The weight should be low enough to do around 8 repetitions with good form before your muscles give out. It would be best if you always used a full range of motion, so you don’t miss any muscle fibers and get the maximum benefit from this exercise.

Muscle targets: Biceps Brachii

SetsReps
410, 10, 10, 10

2. Cable Curl – Total Gym bicep exercises

The cable curl is an isolation exercise for the biceps, meaning that other muscles are not used in this movement. This makes it an ideal exercise for those who want to build up their biceps muscles without worrying about other muscle groups getting in the way or slowing down progress.

How do you do cable curls?

Cable Curl barbell curl for bicep exercises

Grab the bar with both hands and put their elbows at their sides. They then curl the weight forward by contracting their biceps and return to starting position by slowly lowering the weight.

Muscle targets: biceps brachii

SetsReps
310, 10, 10

3. Dumbbell Curl – Total Gym bicep exercises

The Dumbbell Curl is one of the most popular exercises for building biceps. It can be used as a standalone exercise or as part of a more extensive workout routine.

How do you do dumbbell curls?

Dumbbell Curl for bicep exercises

Dumbbell Curls are performed by holding a dumbbell in each hand with palms facing inward. The movement is initiated by raising the arms to the sides of the body with elbows bent to 90 degrees, then curling the upper arms up while rotating the hands so that they face forward.

c biceps brachii

SetsReps
310, 10, 10

4. Alternating incline dumbbell biceps curl

The alternating incline dumbbell biceps curl is a variation of the dumbbell biceps curl with an incline on one side.

How do alternating bicep curls

incline dumbbell biceps curl

The alternating incline dumbbell biceps curl targets the two heads of the biceps muscle, which are located at the front and back of your arm.

Muscle targets:  biceps brachii

SetsReps
310, 10, 10

5. Hammer Curl – Total Gym bicep exercises

The hammer curl, also known as the dumbbell hammer curl or the neutral grip dumbbell curl, is a strength training exercise this exercise targets the biceps and forearms. 

How do you hammer curl properly?

Hammer Curl for bicep exercises

To do a hammer curl, stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing forward. Curl both dumbbells up towards your shoulders without moving your elbows, then lower them back to the starting position.

Muscle targets: biceps brachii, brachioradialis, and brachialis muscles

SetsReps
310, 10, 10

6. Concentration Curl – Total Gym bicep exercises

Concentration Curl is a workout that focuses on the biceps and triceps. It is a variation of the standard concentration curl and targets the biceps more than the triceps.

How do you do concentration curls?

Concentration Curl for bicep exercises

The concentric curl is performed by flexing your elbow and bringing your hand to your shoulder. The eccentric curl is performed by lowering your arm back to its original position.

Muscle targets: brachialis and brachioradialis.

SetsReps
310, 10, 10

7. Preacher Curl – Total Gym bicep exercises

The preacher curl is a popular exercise for the biceps. It is a variation of the standard barbell curl.

How do you do preacher Curl?

 Preacher Curl

The preacher curl is performed by sitting on a preacher bench with the back of your upper arm resting on the slanted surface and then curling your arm up toward your shoulder. these in one of the best exercises to include in Gym bicep exercises

Muscle targets: Brachioradialis, brachialis, biceps brachii

SetsReps
310, 10, 10

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