13 Best Cable Arm Exercises For Muscle Growth Workouts!
By bulksupplementsdirect
Table of Contents
I want you to grow your arms!
I want those biceps, triceps and forearms to be solid and muscley and command the looks and respect in your t-shirt!
Thankfully, you have ended up on this website to learn just that!
If you’re tired of having weak, underdeveloped arms, it’s time to make a change. You need to add cable arm exercises into your workout routine to see significant gains in size and strength.
That’s where I come in.
Don’t get me wrong! Barbells, dumbells, and resistance bands all have their place in building muscle. But the cable pulley and its constant tension train the biceps and triceps differently. The cable machines don’t have a strength curve, so the weight and tension will always be the same throughout the entire rep. Why is that good? Higher TUT! (time under tension).
Let’s also not forget the bars, handles, and attachments: v-bars, rope, straight bar, d-handle and w-handles. These all enable you to hit the muscle at a different angle, increasing size and muscle development.
In this blog post, I’ll show you the 13 Best Cable Arm Exercises to take your biceps, triceps and forearms to the next level. By targeting multiple arm muscles and utilizing heavy weights, these exercises will help you build huge and strong arms in no time.
So, are you ready to get started?
Let’s go!
Why Cable Arm Workouts?
Cable arm workouts utilize cable pulley machines to target the arm muscles. They are similar to barbells and dumbells in that they offer resistance training.
However, the most significant difference between free weights and cable machines is that the latter offers constant tension as its pulley based.
All exercises you do with cables will offer a more significant time under tension, which means the muscles will be worked more.
Arm Anatomy 101: Know Your Biceps and Triceps
I couldn’t write this article without referring to the arm anatomy!
Knowing your bicep brachii from your triceps is good information I want you to be aware of
Recommended Read: >>> 9 Best Rear Delt Dumbbell Exercises to Grow Your Delts <<<
Top 6 Benefits of Training Biceps and Triceps
Growing a set of impressive bi’s and tri’s does wonders for your gym confidence.
Here are 6 top benefits of directly targeting the biceps and triceps:
1. Greater upper body strength: Building strength in your biceps and triceps will help you lift heavier weights.
2. Improved arm definition: Targeting these muscle groups will help you achieve a more toned, defined look in your arms.
3. Better grip strength: Strong biceps and triceps will help improve grip strength, which is essential for several exercises.
4. Reduced risk of injury: Building strength in your arms will help support the joints and reduce the risk of injury, especially in the shoulders.
5. Improved posture: Strong biceps and triceps will help improve your posture, reducing neck, back and shoulder pain.
6. Boosted confidence: Building strength and definition in your arms can boost your self-confidence and make you feel good about your appearance, and let’s be honest, who doesn’t want that?
Recommended Read: >>> Is It Possible to Increase Wrist Size <<<
7 Key Advantages of Training Your Arms with Cable Machines
Here are the seven advantages I want you to know of when it comes to hitting your biceps and triceps with cable machine arm exercises:.
1. Increased resistance: Cable machines allow for continuous tension on the muscles; this means that your muscles will be under more stress during the entire range of the movement. More stress equals more significant muscle fiber tears, which means more muscle and strength growth potential.
2. Targeted isolation: Cable machines are made to target the specific muscle group with the maximum amount of stress. This means that you can focus and target the muscle with greater effect.
3. Adjustable resistance: With no-weight plates, the cable machines have selectorized weights with a pin, so moving up and down is quick and seamless.
4. Improved range of motion: Cable machines will force the muscle group to work through the entire range of motion, enabling you to stress the muscle more when compared with free weights.
5. Variety of exercises: Several cable machines target the arms with different angles, so changing the exercises for maximum impact becomes easier.
6. Increased stability: Cable machines target the muscle directly, so there is less reliance on supporting muscles.
7. Reduced risk of injury: Cable machines are low impact, reducing the risk of injury to the joints, especially in the shoulders. By using cables, you can train your arms safely and effectively.
Recommended Read: >>> Lat Pushdowns: The Secret to a Strong and Defined Back <<<
13 Best Cable Exercises For Arm Workouts
1. Cable Bicep Curl
As a classic bicep exercise, the cable bicep curl imitates the barbell curl, except that it introduces constant tension. This, in turn, works the muscle more through the full range of motion.
How to perform the cable bicep curl
- Stand facing the cable machine and grab the straight bar attachment with a palms-up grip, hands shoulder-width apart.
- Keep your elbows close to your sides and your upper arms stationary.
- Curl the bar towards your chest, keeping your back straight and avoiding swinging.
- Hold the contraction at the top for 2 or 3 seconds and lower the bar back to the starting position.
Rep Range: 3 sets of 8-12 reps
Training Tips:
- Maintain a slow and controlled tempo throughout the exercise.
- Keep your shoulders back and down.
- Focus on squeezing your biceps at the top of each rep and slowly lowering.
Recommended Read: >>> The 17 Ultimate Cable Chest Exercises (Complete Guide) <<<
2. Cable Tricep Pushdown
Probably the most popular tricep exercise in the gym!
The cable tricep pushdown hits all heads of the tricep and, depending on the bar used, can focus more on the rear head. You can use a rope, straight bar or w-bar for this movement.
How to perform the cable tricep pushdown:
- Stand facing the cable machine and attach a straight bar.
- Grab the bar with a palms-down grip, hands shoulder-width apart.
- Stand with your feet shoulder-width apart, and your knees slightly bent.
- Push the bar down towards your thighs, keeping your elbows close to your sides and your back straight.
- Hold the contraction at the bottom for a moment and squeeze and then release the bar back to the starting position.
Rep Range: 3 sets of 8-12 reps
Training Tips:
- Keep your upper arms stationary throughout the exercise. Imagine them pinned to the side
- Focus on using your triceps to control the movement.
- Avoid locking out your elbows at the bottom of each rep to keep continuous tension.
3. Cable Hammer Curl
Another brilliant exercise is to hit the arms, including the biceps and forearms.
The cable hammer hurl hits several arm muscles and is a fantastic overall arm builder. Like its cousin, the dumbbell hammer curls, this exercise targets the outside of the bicep (brachialis).
How to do the cable hammer curl:
Stand facing the cable machine and grab the rope attached with overhand palms facing each other grip
Keep your elbows close to your sides and your upper arms fixed.
Curl the rope upwards to just below your chin
Hold the contraction at the top and lower the bar to the starting position.
Rep Range: 3 sets of 8-12 reps
Tips:
- Maintain a slow and controlled tempo throughout the exercise.
- Keep your shoulders back and down.
- Focus on squeezing your biceps at the top of each rep for a count of 3 seconds.
4. Cable Overhead Tricep Extension
A fantastic rear arm exercise and a suitable replacement for the barbell tricep extension. This exercise hits the long head of the tricep, which is responsible for a large part of the upper arm size.
How to do cable overhead tricep extension:
Stand with your back facing the cable machine with a rope attachment and select the appropriate weight.
Grab the rope with both hands and extend your arms overhead.
Keep your elbows close to your head and slowly lower the rope behind your head until your arms are bent at a 90-degree angle.
Push the rope to the starting position, keeping your arms straight.
Rep range: 3 sets of 8-12 reps
Tips:
Keep your core engaged throughout the exercise to maintain good posture.
Move slowly and control the weight throughout the exercise to maximize muscle activation in the triceps.
Keep your elbows close to your head to focus the stress on the triceps rather than the shoulder.
5. Cable Concentration Curl
The cable concentration curl is an isolation exercise specifically targeting the biceps muscle. This exercise can be performed with a straight bar attachment or a rope attachment for variation.
How to do the cable concentration curl:
Sit on a bench or chair with a cable machine positioned to your side.
Grasp the cable handle with one hand, keeping your elbow close to your side.
Keep your upper arm stationary and curl the weight towards your shoulder, rotating your wrist to finish with your palm facing your shoulder.
Lower the weight back to the starting position, keeping your elbow stationary.
Rep range: 3 sets of 8-12 reps for each arm
Tips:
Keep your upper arm stationary and focus on moving only your lower arm to maximize the muscle activation in the biceps.
Use a lighter weight to focus on proper form and technique.
Squeeze the biceps at the top of the movement for added muscle activation.
6. Cable Skull Crusher
The cable skull crusher is an excellent exercise for targeting the triceps muscle in the back of the upper arm. This exercise can be performed with a straight bar attachment or a rope attachment for variation.
How to do cable skull crushers :
Stand in front of a cable machine with a bar attachment and select the appropriate weight.
Grasp the bar with both hands and extend your arms overhead.
Keep your elbows close to your head and slowly lower the bar towards your forehead, keeping your arms straight.
Push the bar to the starting position, keeping your arms straight.
Rep range: 3 sets of 8-12 reps
Tips:
Keep your core engaged throughout the exercise to maintain good posture.
Move slowly and control the weight throughout the exercise to maximize muscle activation in the triceps.
Keep your elbows close to your head to focus the stress on the triceps rather than the shoulder.
Recommended Read: >>> 15 Compound Back Exercises For A Big Back <<<
7. Cable Bicep 21s
The cable bicep 21s is an advanced exercise targeting the bicep muscle, incorporating partial and full-range motions. This exercise requires a cable machine and a straight bar attachment.
How to do cable 21’s:
Stand in front of a cable machine with a straight bar attachment and select the appropriate weight.
Grasp the bar with both hands, keeping your palms facing up.
Perform 7 partial reps by curling the bar only halfway up.
- Perform 7 partial reps by curling the bar from mid-point to the top of the movement
Perform 7 full-range reps, curling the bar all the way from the bottom to the top
- You have now completed 21 reps
Recommended Read: >>> Mastering 21s Bicep Curls: Tips, Tricks, and Techniques for Success <<<
8. Cable Preacher Curl
Recommended Read: >>> 5 Shoulder Workout Supersets For Massive Delts! <<<
The cable preacher curl is a great exercise for isolating the biceps and targeting the bicep peak. You will need a cable machine and an adjustable bar to perform this exercise.
How to do cable preacher curls:
Start by sitting on the preacher’s bench with your back against the pad.
Grab the adjustable bar with an underhand grip, with your hands shoulder-width apart.
Keeping your upper arms firmly against the pad, slowly curl the weight towards your shoulders.
Hold a moment at the top of the movement, then slowly lower the weight.
Rep Range: 3 sets of 8-12 reps with moderate weight.
Tips:
Keep your upper arms steady against the pad and focus on the contraction in your biceps. Avoid swinging the weight or using momentum to complete the rep.
9. Cable Standing Tricep Kickback
The cable standing tricep kickback is an effective exercise for targeting the triceps and building strength in the back of the arm.
How to do cable standing tricep kickbacks:
Stand in front of a cable machine, facing away from it.
Attach a D-handle to the low pulley and grab it with your right hand.
Step forward with your left foot, bending your left knee slightly.
Keep your right arm straight and extend it back behind you until your arm is parallel to the ground.
Hold for a moment, then slowly bring your arm back to the starting position.
Rep Range: 3 sets of 8-12 reps with moderate weight.
Tips: Keep your arm straight throughout the movement and avoid swinging the weight.
Focus on the contraction in your triceps and engage your core to maintain balance.
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10. Cable Seated Tricep Extension
Cable Seated Tricep Extension: The cable seated tricep extension is an excellent exercise for isolating the triceps and working the back of the arm.
How to do cable seated tricep extentions:
Sit down at a cable machine and attach a straight bar to the high pulley.
Grab the bar with both hands, holding it overhead.
Keeping your elbows close to your head, slowly lower the weight down behind you.
Hold for a moment, then extend your arms to the starting position.
Rep Range: 3 sets of 8-12 reps with moderate weight.
Tips: Keep your elbows close to your head and avoid arching your back.
Focus on the contraction in your triceps and engage your core to maintain stability.
Recommended Read: >>> Lower Bicep Workout Secrets: Top 7 Exercises for Massive Gains <<<
11. Cable Reverse Bicep Curl
The Cable Reverse Bicep Curl is an isolation exercise that targets the biceps, specifically the brachialis and brachioradialis muscles.
How to do the cable reverse bicep curl:
- Attach a straight bar or rope to a cable machine at the lowest setting.
- Stand facing the machine and grip the bar or rope with your palms facing down.
- Keep your elbows close to your sides and curl the bar or rope up towards your shoulders.
Rep range: 3 sets of 8-12 reps with a weight that allows you to complete the reps with good form.
Tips: Keep your movements slow and controlled, avoid swinging the weight, and focus on squeezing the biceps at the top of the curl.
12. Cable Rope Curl
The Cable Rope Curl is an isolation exercise that targets the biceps.
How to do the cable rope curl:
- Attach a rope handle to a cable machine at the lowest setting.
- Stand facing the machine and grip the rope with your palms facing up.
- Keep your elbows close to your sides and curl the rope towards your shoulders.
Rep range: 3 sets of 8-12 reps with a weight that allows you to complete the reps with good form.
Tips: Keep your movements slow and controlled, avoid swinging the weight, and focus on squeezing the biceps at the top of the curl.
13. Cable Reverse Grip Tricep Push Down
The Cable Reverse Grip Tricep Push Down is an isolation exercise that targets the triceps.
How to do the cable reverse grip tricep push down:
- Attach a straight bar or rope to a cable machine at a high setting.
- Stand facing the machine and grip the bar or rope with your palms facing down.
- Keep your elbows close to your sides and push the bar or rope down towards your hips.
Rep range: 3 sets of 8-12 reps with a weight that allows you to complete the reps with good form.
Tips: Keep your movements slow and controlled, avoid swinging the weight, and focus on squeezing the triceps at the bottom of the pushdown.
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Results You Can Expect With Cable Arm Workouts
If you stick to one of the workouts I have outlined below, apply the progressive overload principle and get your diet and nutrition in check, then a gain of 1 inch to your arms within 12 weeks is very achievable.
You can also expect to increase your strength by 15% across a number of cable exercises.
Recommended Read: >>> The Ultimate Shoulder Circuit for Explosive Strength and Definition <<<
3 Cable Arm Workouts For Strength and Mass
I have created three workout plans for you that use all the key cable arm exercises that we went through above.
- Perform these workouts every 5 to 7 days
- Aim to get to the top rep range before increasing weight
- Log all your results so you can track progress
- Master the form of each exercise and follow a full range of motion
- Feel free to change the order of exercises as your progress
How to Add these Exercises to Your Workout
I want you to add cable exercises into your current workout OR create a day where you train your arms.
Your choice will be down to your goals and where you are in your fitness journey (and arm growth!)
But to help you adopt this training protocol, I have listed some recommendations that have worked very well with me and my trainees:
Dedicate a day to cable arm exercises: You can dedicate one day of your workout week to focusing solely on cable arm exercises. This allows you to concentrate on targeting your biceps and triceps, leading to more significant results.
Superset cable exercises: Supersetting is a training method where you perform two back-to-back exercises with little to no rest. You can superset two cable arm exercises for an intense workout that maximizes muscle activation and increases endurance.
Add cable exercises to your full-body routine: Cable exercises can be added to your full-body routine to target your arms alongside other muscle groups. This allows you to get a full workout in a shorter amount of time.
Incorporate cable machine exercises as a finisher: Cable exercises can be used in your workout routine, a high-intensity exercise performed at the end of your workout. This helps to fatigue your muscles and increase muscle activation.
Mix up the resistance: Varying the resistance on cable exercises will help to challenge your muscles in different ways and prevent boredom. You can increase or decrease the resistance, use different grips or positions, or perform the exercise at a slower tempo to add a new twist to your routine.
How to ensure your arms keep growing with cable exercises
I want your arms to continue growing and never stagnate! To do this, I want you to take note of the following:
Progressive Overload: If you can add one rep on every exercise in each workout till you get to the higher end of the rep range and then increase the weight – you will see arm gains you’ve never seen before!
Vary Your Rep Range: Keep the muscles guessing! Your biceps and triceps are used every day, so you are familiar with a continuous workload. Use the 6 to 8-rep range for strength and mass and the 8 to 12-rep range for increased muscle activation and endurance.
Mix-Up Exercises: Varying your cable arm exercises will help prevent boredom and target different muscle fibers. You can switch your grip, resistance, or position to keep your muscles guessing.
Get Adequate Rest and Nutrition: Getting enough sleep and eating a balanced diet are essential for muscle growth. Aim for at least 7-8 hours of sleep each night, and fuel your body with a mix of protein, carbohydrates, and healthy fats.
Focus on Proper Form: Good form is essential for targeting the right muscles and avoiding injury. Focus on controlling the weight, keeping your movements slow and controlled, and engaging your core to maintain stability.
By following these steps, you can help to ensure that your arms keep growing with cable exercises. It’s important to remember that results take time, and consistency is critical. Stick to your routine, be patient, and smash those gains!
Modifying cable arm exercises to suit your individual needs :
We are all different, and we come in varied shapes and sizes.
What works for one may need a slight change with the other!
Exercises are no different!
With that in mind, take note of the following.
Adjust the Resistance: Start light, add weight as you progress, and get stronger. I want you always to be injury-free, so please ALWAYS start light. No one progresses if they are injured!
Change Your Grip: Hand spacing on the bar can fundamentally differ in what muscle(s) the movement hits. Close-grip bicep curls are a good example. The closer you place your hands on the bar, the more it will stress the inner part of the bicep.
Vary Your Foot Position: Changing your foot position can alter the stability of the exercise and target different muscle fibers. For example, doing a cable bicep curl with one foot in front of the other will put more emphasis on your biceps.
Slow Down the Tempo: Always aim for 4 seconds down and 2 seconds up. The movement’s negative (or eccentric) phase is always the strongest, so stressing that more is critical to growth.
Recommended Read: >>> Mastering Tricep Workouts with Dumbbells: A Comprehensive Guide to Strengthen Your Arms <<<
Avoid these common mistakes when doing cable arm workouts
I want you to avoid injury and grow your arms as fast as possible!
To do that, here are some of the most common mistakes to watch for:
Poor Form: Maintaining proper form is crucial when doing cable arm exercises. Being sloppy will lead to poor muscle activation and a risk of serious injury.
Using Too Much Weight: I always see this in the gym, and it’s never good! Always start light and align your weight increased with your rep ranges. Let’s say you are aiming for 12 reps. Only increase the weight once you can get 12 strict and controlled reps.
Neglecting Proper Warm-Up: Please make this mandatory regardless of which exercise or body part you train! An un-prepped muscle is a weak muscle that is primed for injury! 10 min on a treadmill and some light sets of the muscle group will keep injuries at bay.
Rushing the Exercise: Remember this! Explode with power on the positive phase of the movement, and slow down and count to 4 in the negative phase! You’ll reap the benefits!
Neglecting to Stretch: Stretching is essential for preventing injury and reducing muscle soreness. Make sure to stretch before and after your cable arm workouts to keep your muscles limber and flexible.
By avoiding these common mistakes, you can ensure that your cable arm workouts are safe and effective.
Recommended Read: >>> The Lateral Bicep Curl: The Complete How-To Guide (for bigger biceps!) <<<
FAQs on Cable Arm Exercises For Your Workouts
Are cables good for arms?
Cables are excellent for arms training. They provide constant tension and an increased controlled range of motion and allow you to increase and decrease weight quickly. All of these benefits enable the muscle to be trained more efficiently.
Are cable exercises effective?
Cable machines are very effective for increasing muscle tension and stress. They force the muscle fibers to work harder and grow by providing continuous tension.
How do you train forearms on a cable machine?
Add cable write curls on the cable machine, both forward and reverse. These will stress the wrist and forearm flexors.
Are single-arm cable curls better than cable bicep curls?
They are both excellent options for arms training; the choice depends on whether you want to focus on one arm at a time or both together.
Should I use a bar or rope attachment for my cable arm workout?
Bar and ropes offer different benefits. Switching them up between muscles is always best to reap both handle types’ benefits. For example, cable rope curls will hit slightly different muscle fibers than straight bar bicep curls. The same goes for straight bar tricep pushdowns versus rope pushdowns.
What are some effective exercises for increasing the width of my biceps?
If you’re interested in increasing your biceps’ width, you should focus on a variety of exercises. One method is to incorporate a routine that includes 21s bicep curls. This unique exercise targets both heads of the bicep, leading to impressive gains. For a comprehensive list of effective workouts, check out this article on the Best Way To Increase Biceps Width.
How can I perform bicep workouts at home?
There are a variety of effective bicep workouts at home that you can do, many of which require minimal equipment. For instance, bicep exercises with dumbbells and bodyweight bicep exercises can provide great results.
What are some good bicep exercises for beginners?
For beginners, it’s important to start with exercises that establish a solid foundation for strength and muscle development. Bicep workouts for beginners like the hammer curl vs bicep curl can be particularly effective.
How effective is the eccentric bicep curl?
he eccentric bicep curl is highly effective as it involves slow lowering of the weight, which puts your muscles under tension for a longer period, leading to increased muscle growth.
How can I include resistance bands in my bicep exercises?
Resistance bands are a versatile tool for strength training. They can be used in bicep exercises with resistance bands to provide tension and resistance, promoting muscle growth and increasing strength.
Can pushups help in bicep development?
While pushups mainly target the chest, shoulders, and triceps, they also engage the biceps to a certain degree. Here’s an interesting read on “do pushups work biceps“.
Is it possible to add an inch to my biceps?
Yes, it’s possible to add size to your biceps with proper training and nutrition. For more detailed information, check out this guide on how to add 1 inch to your biceps.
How can I effectively perform a bicep and tricep workout on the same day?
Working your bicep and tricep on the same day can lead to great results. The key is to ensure proper rest and recovery between sets and exercises to avoid overtraining.
What are some effective cable arm exercises for targeting the triceps?
The ez bar cable tricep extension and bent over cable tricep extension are excellent exercises for muscle growth. Specifically, the tricep short head exercises can be effectively targeted using the cable bar with a shoulder width overhand grip.
How do you perform a bent over tricep extension with a cable?
To perform this exercise, use a cable bent at an adjustable height. Grab the cable bar with a shoulder width overhand grip, bend over slightly, and then extend your triceps to push the bar down.
I've been focusing on the lateral head tricep exercises. Are there any specific cable exercises that target this area effectively?
Absolutely! Cable exercises are excellent for targeting the lateral head of the triceps. Some of the best lateral head tricep exercises include cable tricep kickbacks and rope tricep pushdowns. Adjusting the grip and angle can help emphasize the lateral head even more.
I usually work out at retrofitness. Do they have the necessary equipment for these cable arm exercises?
Yes, retrofitness gyms are typically well-equipped with a variety of cable machines and attachments, making them ideal for performing the 13 best cable arm exercises for muscle growth.
When it comes to tricep pushdowns, which is more effective: rope vs bar tricep pushdown?
Both rope and bar tricep pushdowns are effective for targeting the triceps. The rope allows for a greater range of motion and can emphasize the lateral head more, while the bar provides a consistent grip and can target the medial head effectively. It’s beneficial to incorporate both into your routine.
Are there any arm workouts for women with dumbells that can complement these cable exercises?
Definitely! Dumbbell arm exercises like bicep curls, tricep kickbacks, and hammer curls are great additions. For a comprehensive dumbbell arm workout, you can combine these with shoulder presses and lateral raises, ensuring you maintain your elbows slightly bent for safety.
What are some of the best lower pec exercises to pair with these cable arm workouts?
To target the lower pecs, consider incorporating cable crossover flys with the pulleys set to a low position. Decline bench presses and decline dumbbell flys are also effective exercises for the lower pecs.
When performing cable exercises, how should I position my feet and arms for stability?
For most cable exercises, it’s recommended to keep your feet hip-width apart for a stable base. Your arms’ starting position will vary based on the exercise, but for many, like tricep pushdowns, starting with your hands at shoulder height is ideal. If you’re working one arm at a time, such as with single-arm exercises, focus on the left arm first, then switch to the right for balanced development.
Closing Thoughts on Training Arms with Cable Exercices
Do you feel “armed” and ready? (I couldn’t resist!)
Have all the questions been answered? Good!
Remember to start slow, apply the progressive overload principle, learn and execute strict form and keep a log of your training! Your training log is your guide and witness to what is working!
So, don’t wait – try these exercises and witness your results!
(oh, and do keep in touch and check in with us regularly for more fantastic content. For a complete list of our previous blog posts, please go here)
Recommended Read: >>> Do PushUps Work Biceps: My Guide to Bigger Biceps Using Push-Ups <<<
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- Note: The content on this website is meant to be for information and it should not be taken as medical advice. The content and the products mentioned in them are not intended for use as diagnosis, prevention, and/or treatment of health problems. Always speak with a certified medical professional before making any changes to your lifestyle, diet, exercise plan, and /or taking any supplements or changes.
