Estimated reading time: 10 minutes
Cable Machine Arm Workouts
Cable machine arm workouts are a game-changer when honing powerful and defined arms. They provide constant tension throughout each movement, ensuring your muscles work harder for optimal results.
This comprehensive guide will review the world of cable machine arm workouts, focusing on the best 9 exercises for bigger biceps and triceps. Whether you’re a seasoned gym-goer or a beginner, these cable arm workouts will help deliver the best results and the arm definition you’ve always desired.
Here are the exercises we recommend and cover in detail:
4 Best Tricep Cable Machine Exercises
- Cable Overhead Extensions
- Rope Pushdowns
- Reverse Grip Pushdowns
- Cable Kickbacks
5 Best Bicep Cable Machine Exercises
- EZ Curl Cable Curls
- Rope Hammer Curls (Cable Hammer Curls)
- Cable Bicep Drag Curls
- Cable Preacher Curls
- Cable Barbell Curls
Key Takeaways
- Cable machines offer a unique training experience, providing constant tension during exercises.
- The following sections will cover the nine best cable machine arm workout exercises, including detailed instructions on performing each exercise correctly and the equipment needed.
- We will explore four exceptional tricep cable machine exercises: Cable Overhead Extensions, Rope Pushdowns, Reverse Grip Pushdowns, and Cable Kickbacks.
- Additionally, we will delve into the five best bicep cable machine exercises: EZ Curl Cable Curls, Rope Hammer Curls, Cable Bicep Drag Curls, Cable Preacher Curls, and Cable Barbell Curls.
Table of Contents
- Cable Machine Arm Workouts
- Key Takeaways
- Biceps and Triceps Cable Machine Arm Exercises: Benefits and Muscles Worked
- 4 Best Tricep Cable Machine Exercises and How To Do With Proper Form
- 5 Best Bicep Cable Machine Exercises and How To Do With Proper Form
- Unleashing the Arm Inferno: The Pinnacle Arm Sculpting Supersets
- Final Thoughts
Biceps and Triceps Cable Machine Arm Exercises: Benefits and Muscles Worked
Cable machine arm workouts offer many benefits, targeting various muscles for comprehensive arm development. Here are the key advantages and the specific muscles worked:
Key Benefits:
- Constant Tension: Cable machines provide continuous tension throughout the exercise, promoting muscle engagement and growth.
- Versatility: The variety of cable attachments allows for a diverse range of exercises, targeting different areas of the arms.
- Isolation: Cable exercises enable precise isolation of specific muscle groups, helping to address muscular imbalances.
- Range of Motion: Cable machines allow for a full range of motion, ensuring optimal muscle activation and development.
- Reduced Strain: The constant tension minimizes joint stress, making cable workouts an effective and safe option.
Muscles Worked:
Biceps Brachii:
- Long Head of the Bicep: Targeted by exercises like Cable Bicep Drag Curls and Cable Barbell Curls.
- Short Head of the Bicep : Emphasized in movements such as Cable Bicep Drag Curls and Cable Preacher Curls.
- Brachialis: Activated by Rope Hammer Curls and EZ Curl Cable Curls.
Triceps Brachii:
- Lateral Head of the Tricep: Engaged during Rope Pushdowns and Cable Kickback exercises.
- Medial Head of the Tricep : Targeted in Reverse Grip Pushdowns and Cable Kickbacks.
- Long Head of the Tricep: Emphasized in Cable Overhead Extensions and Reverse Grip Pushdowns.
4 Best Tricep Cable Machine Exercises and How To Do With Proper Form
1. Cable Overhead Extensions
Cable Overhead Extensions is a potent exercise targeting the long head of the triceps. This movement isolates the triceps, promoting maximum muscle engagement.
Equipment Needed: Cable pulley, Rope attachment.
How to Perform:
- Set the cable machine at its highest setting.
- Attach a rope to the cable and grab it with both hands overhead.
- Keep your elbows close to your head and extend your arms fully.
- Slowly return to the starting position.
Cable Overhead Extensions are a great way to emphasize the long head of the triceps, contributing to overall arm development.
2. Rope Pushdowns
Rope Pushdowns focus on the lateral head of the triceps, providing a well-rounded tricep workout.
Equipment Needed: Cable pulley, Rope attachment.
How to Perform:
- Set the cable machine at chest height.
- Grab the rope with an overhand grip, keeping your elbows close to your body.
- Extend your arms fully, feeling the contraction in your triceps.
- Return to the starting position.
Incorporating Rope Pushdowns ensures thorough activation of the lateral head of the triceps, fostering balanced muscle development.
3. Reverse Grip Pushdowns
Reverse Grip Pushdowns target the medial head of the triceps, contributing to a complete tricep workout.
Equipment Needed: Cable machine, Straight bar attachment.
How to Perform:
- Set the cable machine at chest height.
- Grab the straight bar with a palms facing up grip.
- Keep your elbows close to your body and extend your arms fully.
- Slowly return to the starting position.
Including Reverse Grip Pushdowns in your routine enhances the development of the medial head of the triceps, ensuring a well-rounded arm aesthetic.
4. Cable Kickbacks
Introduction: Cable Kickbacks emphasize the triceps’ lateral head, offering an effective isolation exercise for sculpting defined arms.
Equipment Needed: Low cable bicep curls, Single-arm attachment.
How to Perform:
- Set the cable machine at its lowest setting.
- Attach a single-arm attachment and stand facing the machine.
- Keep your upper arm parallel to the ground and extend your arm fully.
- Return to the starting position.
Cable Kickbacks provide targeted activation of the triceps’ lateral head, promoting a balanced and sculpted arm appearance.
5 Best Bicep Cable Machine Exercises and How To Do With Proper Form
1. EZ Curl Cable Curls
EZ Curl Cable Curls target the biceps brachii, offering a comfortable grip and focused muscle engagement.
Equipment Needed: Cable machine, EZ-curl bar attachment.
How to Perform:
- Set the cable machine at waist height.
- Attach the EZ-curl bar and grab it with a palms-up grip.
- Keep your elbows close to your body and curl the bar towards your chest.
- Lower the bar back to the starting position.
Incorporating EZ Curl Cable Curls ensures effective bicep activation with minimal stress on the wrists, promoting overall arm development.
2. Rope Hammer Curls (Cable Hammer Curls)
Rope Hammer Curls provide a unique twist to traditional bicep exercises, targeting both the biceps and brachialis for increased muscle definition.
Equipment Needed: Cable pulley, Rope attachment.
How to Perform:
- Set the cable machine at chest height.
- Grab the rope with a neutral grip.
- Keep your elbows close to your body and curl the rope towards your shoulders.
- Lower the rope back to the starting position.
Rope Hammer Curls offer a versatile bicep workout, ensuring comprehensive muscle engagement for well-defined arms.
3. Cable Bicep Drag Curls
Cable Bicep Drag Curls focus on the short head of the biceps, contributing to a complete bicep workout.
Equipment Needed: Cable machine, Straight bar attachment.
How to Perform:
- Set the cable machine at waist height.
- Grab the straight bar with a palms-up grip and stand facing the machine.
- Keep your elbows behind your body and curl the bar towards your chest.
- Lower the bar back to the starting position.
Including Cable Bicep Drag Curls in your routine enhances the short head of the biceps, ensuring a well-rounded and sculpted appearance.
4. Cable Preacher Curls
Cable Preacher Curls provide a unique variation of traditional preacher curls, emphasizing the biceps’ peak.
Equipment Needed: Cable machine, Preacher bench, Single pulley cable machine.
How to Perform:
- Set the cable machine at chest height.
- Attach a single pulley cable machine to the low setting.
- Place your arms on the preacher bench and grab the cable with a palms-up grip.
- Curl the cable towards your shoulders and lower it back to the starting position.
Cable Preacher Curls isolate the biceps’ peak, contributing to a more defined and aesthetically pleasing arm appearance.
5. Cable Barbell Curls
Cable Barbell Curls offer a unique twist to traditional barbell curls, providing constant tension for enhanced muscle activation.
Equipment Needed: Cable machine, Straight bar cable attachment.
How to Perform:
- Set the cable machine at waist height.
- Attach the straight bar and grab it with a palms-up grip.
- Keep your elbows close to your body and curl the bar towards your chest.
- Lower the bar back to the starting position.
Incorporating Cable Barbell Curls into your routine provides a fresh take on traditional bicep exercises, ensuring optimal muscle engagement for impressive arm development.
Unleashing the Arm Inferno: The Pinnacle Arm Sculpting Supersets
Brace yourself for the ultimate arm-sculpting experience—a workout that transcends the ordinary and propels you towards the epitome of arm perfection. Welcome to the Arm Inferno, a meticulously crafted dedicated arm day with supersets that ignite your biceps and triceps like never before.
Comprising a fusion of intensity, precision, and innovation, this workout is designed to leave an indelible mark on your arm training journey. Say goodbye to the mundane and prepare to unleash the fire within your muscles with the Arm Inferno, the pinnacle arm sculpting superset.
How To Perform The Best Arm Workout of All Time
This dynamic routine is curated for ultimate efficiency, ensuring maximum gains for your biceps and triceps. To optimize your workout, execute exercises 1a and 1b, 2a and 2b, 3a and 3b, and 4a and 4b in a superset fashion. This workout should be performed once per week and can be placed at the end of any group of compound exercise movements or implemented as a stand-alone training program.
Here’s the workout:
| 1a. Biceps: Cable Bicep Curls | Sets: 3 | Rep Range: 8-12 |
| 1b. Triceps: Reverse Grip Pushdowns | Sets: 3 | Rep Range: 8-12 |
| 2a. Biceps: Ez Curl Cable Curls | Sets: 3 | Rep Range: 10-12 reps |
| 2b. Triceps: Cable Overhead Extensions | Sets: 3 | Rep Range: 10-12 reps |
| 3a. Biceps: Cable Preacher Curls (Replaces Concentration Curls) | Sets: 3 | Rep Range: 12 – 15 |
| 3b. Triceps: Rope Pushdowns | Sets: 3 | Rep Range: 12 – 15 |
| 4a. Biceps: Cable Rope Curls | Sets: 3 | Reps : 15 |
| 4b. Tricep: Cable Kickbacks | Sets: 3 | Reps: 15 |
This strategic pairing intensifies the training stimulus, fostering a synergistic effect between biceps and triceps. Dive into the details of each exercise, master the form, and witness the evolution of your arm strength. Unleash the potential within – this is not just a workout; it’s a sculpting masterpiece. Let the gains begin.
Final Thoughts
Regarding arm training, cable arm workouts stand out as a practical and versatile option. You can sculpt stronger, more defined arms by incorporating the nine best cable machine arm exercises into your routine.
Whether you’re focusing on the biceps or triceps, these exercises, detailed instructions, and equipment requirements provide a comprehensive guide to achieving your arm goals. Embrace the constant tension, varied attachments, and isolation capabilities of cable machines for an arm workout that delivers exceptional results. Elevate your training and unlock the potential for powerful, sculpted arms with cable machine arm workouts.
Until next time,
Christian Graham—NSCA-CPT, CFSC2, FMS2, KB, VIPR
Functional Strength & Mobility Specialist – @Body360Fit
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