Cable arm workouts use cable machines to sculpt your biceps and triceps. Adding cable arm workouts to your exercise plan benefits your muscle development by working out muscles at multiple angles and applying constant tension.
You don’t have to only use dumbbells or a barbell to build bigger, stronger arms. You can also make a lot of progress by incorporating the cable machine into your training regimen.
Not sure how to utilize the cables at your gym? Listed below are nine cable arm workouts that you can do today to start sculpting your arms and seeing results.
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1. Cable rope curls
Cable rope curls are a staple cable arm workout to get you started if you’re looking for straightforward cable machine bicep exercises to add to your routine.
Cable rope curls are similar to dumbbell hammer curls, but they place more tension on the muscles throughout the entire exercise. This causes your muscles to fatigue faster, which helps you to see more gains.
To do this exercise, start by clipping a rope attachment to the cable machine, set at the lowest point. Hold one end of the rope in each hand with your palms facing each other and elbows held close to the body, then follow these cues.
- Inhale and brace your core
- As you exhale, bend your elbows and curl the rope attachment up toward your torso
- Be sure to keep your wrists straight while curling the rope attachment
- Squeeze your biceps once your elbows are completely flexed
- Inhale and slowly lower the rope attachment back down to the starting position
2. Cable tricep extensions
Cable tricep extensions are another great exercise for your cable arm workout. To do this exercise, you can still use a rope attachment, but you’ll need to adjust the cable machine so that the rope is at its highest point.
Grasp one end of the attachment in each hand, then turn around so that you’re facing away from the machine. Stand in a split stance and hold the rope attachment over your head with your elbows bent (you should feel a stretch in your triceps).
From here, follow these cues.
- Inhale and brace your core
- On an exhale, straighten your elbows to pull the ends of the rope attachment forward
- Be sure to keep your wrists straight
- Squeeze your triceps when the elbows are completely extended
- Inhale and slowly bend your elbows to return to the starting position
3. Single-arm cable curls
Single-arm cable curls are third example of cable arm workouts. A single-arm exercise, like single-arm cable curls, help to correct potential imbalances.
To set up for this exercise, start by hooking a handle to the cable machine, adjusting it so it’s at the lowest point. Stand facing the machine, grasping the handle in your right hand, palm facing up (supinated). Rest your other hand on your hip or let it hang by your side, and follow these steps.
- Inhale and brace your core
- Exhale and bend your elbow, curling the handle up toward your chest
- Keep your wrist straight as you flex the elbow
- Squeeze your bicep when the elbow is fully flexed
- Inhale and slowly straighten your elbow to lower the weight back down
- Repeat this exercise on both sides
Read more: The Pros & Cons of Working Biceps & Triceps on Same Day
4. Single-arm cable tricep kickbacks
The tricep kickback is a fourth cable arm workout that is a variation on single-arm cable workouts. Most people perform this exercise just using the cable, without any kind of handle or bar attached to it.
Adjust the cable so it’s at the highest point on the machine, then grasp the cable in your right hand with your elbow bent and close to your torso. Take a step back to create tension, then bend your knees and hinge at your hips slightly while resting your left hand on your hip or left thigh. From here, do the following.
- Inhale and brace your core
- Exhale and straighten your elbow, sending the hand that’s holding the cable straight down and back
- Keep the wrist straight and squeeze the tricep
- Inhale and bend your elbow to return to the starting position
- Repeat this exercise on the left side
5. Straight bar tricep pushdowns
Straight bar tricep pushdowns are a cable arm workout that you can do during your upper body workout.
Start by hooking a straight bar attachment to the cable machine, adjusted so it’s at its highest point. Grasp the bar in both hands with your palms facing down, elbows bent and close to your torso. After this, follow these steps.
- Inhale and brace your core
- Exhale and straighten your elbows as you push the bar down toward your hips
- Keep your wrists straight while pushing the bar down
- Squeeze your triceps when you’ve fully extended your elbows
- Inhale and bend your elbows as you return to the starting position
6. Overhead cable curls
Overhead cable curls are an option for your cable arm workouts that will help you to target the biceps and grow your arms.
To do this exercise, you’ll need to stand in the middle of the cable machine with a cable held in each hand. Start by attaching a handle to each cable, then adjust the cables so they line up with your shoulders.
Hold a handle in each hand with the arms straight and palms facing up, then follow these cues.
- Inhale and brace your core
- Exhale and bend your elbows, pulling the handles in toward your shoulders
- Keep the wrists straight and squeeze the biceps when the elbows are flexed
- Inhale and straighten the elbows as you return to the starting position
7. Supine cable curls
Supine cable curls are cable arm workouts that help you get more out of your bicep curls. This exercise might look simple since you’re lying back on the bench, but there’s still a lot going on when you’re performing it.
To do this exercise, set up on the part of the cable machine with a bench for rowing. You can also move the cable to its lowest point on the machine and lie on the floor if the bench is taken.
Attach a straight bar or rope attachment to the cable, then grasp the attachment in both hands, palms facing up toward the ceiling. From here, do the following:
- Inhale and brace your core
- Lie back on the bench with your feet flat on the floor
- Hold the attachment with the arms straight, then inhale and brace your core
- As you exhale, bend the elbows and curl the attachment up toward your shoulders
- Keep your wrists straight and squeeze your biceps when the elbows are fully flexed
- Inhale and straighten the elbows to return to the starting position
8. Supine tricep extensions
Supine tricep extensions are cable arm workouts that you can do while lying down. This exercise is similar to a barbell or dumbbell skull crusher, but it’s done with cables instead.
Set up the same way you would for the cable biceps curls, but pull the bar or rope attachment up over your head with your arms straight (think about doing a lat pullover). Put your feet flat on the floor, then follow these steps:
- Inhale and brace the core
- Bend the elbows to pull the bar or rope attachment back behind the head
- Exhale and straighten the elbows, keeping the wrists straight
- Squeeze the triceps when the elbow is fully extended
- Bend the elbows and inhale as you return to the beginning position
9. Single-arm cable preacher curls
Try the single-arm cable preacher curl if you’re looking for one more effective cable arm exercise. To do this exercise, you’ll need to move over an adjustable bench (set up in a seated position) that you can lead against.
Start by attaching the handle to the cable, then hold it in your right hand with your palm facing up. Lean forward against the back of the bench so that the top lines up with your armpit. From here, follow these cues:
- Inhale and brace your core
- Exhale and bend your elbow, pulling the handle up toward the shoulder
- Squeeze the bicep when your elbow is fully flexed, making sure you keep your wrist straight throughout the movement
- Inhale and straighten your elbow, slowly lowering the handle back down
Related: 4 Benefits of Preacher Curls for Biceps & How to Do Them
Cable arm workouts: Final thoughts
As you can see, there are lots of cable machine exercises for arms that you ought to start adding to your upper body workouts.
It doesn’t matter if your goal is to increase your strength or put on size. Either way, these exercises are all great options.
Give one (or more) of them a try today to see for yourself the kind of results they can provide!
