Guys, it’s time to discover the best cable arm exercises.

It is the best day of the week. You can’t wait to get to the gym. It’s arm day after-all. 

For the past few weeks, you have used barbells and dumbbells to pump up those biceps and triceps. But you have decided to give those cable machines a try on your arm day. But upon entering the gym, much to your agony, you see the cable machines are all taken.

It is no secret that the cable machines are extremely popular in the world of fitness and bodybuilding. And for good reason.

Cable machine exercises for arms provide constant tension throughout the exercise unlike traditional free weights. For this reason alone, doing arm exercises with cable machines have become a game changer. 

Cable machines also flexibly offer various exercises that you can customize for different fitness levels and goals. From the classic triceps pushdown to the innovative preacher curl, each exercise utilizes the cable machine’s ability to maintain constant tension, enhancing muscle stimulation. 

Here is why you should incorporate cable machines for your arm exercises in your gym routine every once in a while. 

• Continuous Resistance: Cable machines maintain tension on the muscles throughout each exercise, promoting effective muscle growth.
• Diverse Exercise Options: With cable machines, you have the advantage to perform a variety of exercises targeting different muscle groups in the arms.
• Smooth and Controlled Movements: The design of cable machines allows for fluid, controlled movements, minimizing the risk of injury and enhancing the quality of each exercise.
• Customizable Resistance: The ability to quickly adjust the weight on cable machines caters to various fitness levels and specific exercise requirements.
• Functional Strength Development: Cable exercises often mimic real-life movements, aiding in the development of practical, functional strength.

 

However, before incorporating cable arm exercises in your routine, you should keep a few things in mind –

• Not all gyms have a comprehensive range of cable machines, which can limit exercise options. This could create difficulties in your quest to incorporate arm cable exercises. 
• For those new to fitness, cable machines can be difficult and complex. It may require a learning process to use effectively and get the best out of your cable exercises.
• Cable machines need a lot of space, which is not good for small home gyms.

 

With that said, let’s dive into the details of the 12 cable arm exercises that must be a part of your gym routine. We will highlight the mechanics of each exercise. As well as the form and technique, such as – 

• maintaining upper arms stationary or 
• adjusting the range of motion to maximize effectiveness.

 Let’s get to the list! 

 

12 Best Cable Arm Exercises

 

Straight Bar Cable Biceps Curls

We start our list with the most basic of our cable arm exercises. You perform this workout with a cable machine using a straight bar attachment.

How to do it:

• Setting Up: First, attach a straight bar to the cable machine at the lowest setting.
• Grip and Stance: Stand facing the machine, feet shoulder-width apart. Grip the bar with an underhand hold (palms facing up).
• The Curl: Keep your elbows close to your body. Pull the bar up towards your chest by bending your elbows.
• Focus on Form: Make sure to keep your wrists straight and your upper body still. The movement should come only from your arms.
• Squeeze at the Top: When the bar reaches chest level, squeeze your biceps for a moment.
• Return to Start: Slowly lower the bar back down to the starting position.

Straight Bar Cable Biceps Curl is one of the best cable arm exercises for building bicep strength and size.

 

Rope Hammer Curls

Rope Hammer Curls or Cable Hammer Curls are particularly effective for developing the long head of the biceps. People generally perform Cable Hammer Curls using ropes as handles. 

How to do it:

• Setting Up: Attach a rope to the cable machine at its lowest setting.
• Starting Position: Stand facing the machine, holding the rope with both hands in a neutral grip (palms facing each other).
• Performing the Curl: Keep your upper arms still and curl the rope towards your shoulders.
• Focus on Form: Make sure your wrists stay in a neutral position throughout the movement.
• Squeeze at the Top: When the rope is near your shoulders, pause for a second and squeeze your biceps.
• Return to Start: Slowly lower the rope back to the starting position.

Remember to keep your movements controlled and focus on the muscle you’re working.

 

Overhead Cable Curls

Next in our list of the best cable arm exercises is the Overhead Cable Curls. This is a distinctive and effective exercise for targeting the biceps from a unique angle.

How to do it:

• Setting Up: Adjust the cable machine so that the pulleys are at shoulder height or above. 
• Starting Position: Stand in the middle of the cable machine, holding a handle in each hand. Extend your arms out to the sides, parallel to the floor.
• Performing the Curl: Curl the handles towards your shoulders. Keep your arms level and your wrists straight.
• Focus on Form: Make sure to squeeze your biceps at the top of the movement.
• Return to Start: Slowly extend your arms back to the starting position.

Overhead Cable Curls are great for adding variety to arm workouts and targeting biceps in a unique way.

 

Reverse Cable Curls

Reverse Cable Curls are an excellent exercise for targeting the biceps and forearm muscles. The overhand grip activates the long head of the biceps more effectively, contributing to balanced arm development. 

How to do it:

• Setting Up: First, attach a straight bar to the cable machine’s lowest setting.
• Grip: Stand facing the cable machine. Hold the bar with your palms facing down (overhand grip).
• The Curl: Keep your elbows tucked in at your sides. Curl the bar up towards your shoulders.
• Focus on Form: Make sure your wrists stay straight. Avoid any swinging or jerking movements.
• Squeeze at the Top: At the top of the movement, squeeze slightly for a second.
• Return to Start: Lower the bar back down slowly and with control.

Using the right weight is important because the reverse grip is usually weaker than the underhand grip. 

 

Cable Preacher Curls

Cable Preacher Curls are an extremely popular exercise for bicep building and rightly so.  People normally perform preacher curls using EZ bars, straight bars, and even dumbbells. We include this in our cable arm exercises is because unlike free weights, the cable machine maintains considerable load on the biceps even at the top of the range of motion. 

How to do it:  

• Setting Up: Set up the cable machine with a suitable attachment for curls.
• Positioning: Sit on the preacher bench, facing the cable machine. Ensure that you position your arms comfortably on the bench.
• Performing the Curl: Grip the cable attachment with both hands. Curl the weight up, focusing on contracting your biceps.
• Focus on Form: Keep your upper arms stable against the bench throughout the exercise. Ensure a controlled movement without any swinging.
• Squeeze at the Top: When you reach the top of the curl, give your biceps a good squeeze.
• Return to Start: Slowly lower the weight back down to the starting position. Make sure the elbows are nice and straight before starting the next rep. 

This exercise is great for isolating the biceps and can help increase the size and strength of your arms.

 

Cable Drag Curl

Cable Drag Curls are a unique and effective exercise for enhancing bicep and overall arm strength and size. Particularly great for the long head of the biceps.

How to do it:

• Setting Up: Use a cable machine with a straight bar attachment, set at the lowest point.
• Starting Position: Stand facing the machine, close to the pulley, holding the bar with an underhand grip (palms facing up).
• Performing the Curl: Instead of curling the bar up normally, keep your elbows back and drag the bar up along your body.
• Focus on Form: Your elbows should move back as you lift the bar. Keep your wrists straight and your upper body still.
• Squeeze at the Top: When the bar reaches the top, close to your chest, squeeze your biceps.
• Return to Start: Slowly lower the bar back down to the starting position, keeping it close to your body.

This is one of the most potent exercises for those long heads.   

 

Cable Triceps Pushdowns

This one is a classic cable arm exercise and the first of our triceps exercises. Cable Triceps Pushdowns are a key exercise for strengthening and defining the triceps at the back of your upper arms.  This exercise is a favorite because it targets your triceps directly.

How to do it:

• Setting Up: First, attach a bar to the high pulley of a cable machine.
• Starting Position: Stand in front of the machine, grip the bar attachment with both hands with an overhand grip. 
• Performing the Pushdown: Pin your elbows to your sides. Extend your arms fully by pushing the attachment down.
• Focus on Form: Ensure your elbows remain fixed by your sides during the entire movement. This precision is crucial for isolating the triceps effectively.
• Squeeze at the Bottom: At full extension, squeeze your triceps hard for a moment.
• Return to Start: Release the squeeze and slowly bring the attachment back up to the starting position.

This exercise is great for adding strength and definition to your arms, making it a must-have in your arm workout routine.

 

Rope Triceps Pushdowns

Rope Triceps Pushdowns are an excellent variation of the classic triceps pushdown. Among the triceps pushdown exercises, this one is my personal favorite. 

How to do it:

• Setting Up: Attach a rope to the high pulley of a cable machine. 
• Starting Position: Stand facing the cable machine with your feet shoulder-width apart for stability. Grip the rope with both hands, palms facing each other.
• Performing the Pushdown: Keep your elbows close to your sides. Push the rope down to fully extend your arms. Keep your upper body steady and avoid leaning over.
• Maintaining Proper Technique: Focus on keeping your wrists in a neutral position and your elbows fixed by your sides. This ensures that your triceps are doing the work.
• Squeeze at the Bottom: Once you fully extend your arms, squeeze your triceps for a moment to maximize muscle engagement.
• Return to Start: Slowly return to the starting position, maintaining control and keeping the tension in your triceps.

The rope variation is slightly harder to perform than the classic straight bar pushdowns. So make sure you are using the right weight that allows you to maintain proper form.

 

Cable Overhead Triceps Extensions

Cable Overhead Triceps Extensions are a great variation of cable triceps extensions, crucial for achieving well-rounded arm development. This is one of the best cable arm exercises to target the long head of the triceps. 

How to do it:

• Setting Up: Begin by attaching a rope to the high pulley of a cable machine.
• Starting Position: Face away from the machine, gripping the rope with both hands. Raise your arms above your head, keeping your elbows pointing forward to prepare for the extension movement.
• Performing the Extension: Extend your arms fully by pushing the rope overhead, focusing on engaging the triceps.
• Maintaining Proper Technique: As you extend your arms, ensure your elbows remain in position and don’t flare out.
• Squeeze at the Top: At full extension, pause briefly and contract your triceps to intensify the muscle engagement.
• Return to Start: Carefully lower the rope back behind your head, maintaining a controlled motion to keep the tension on your triceps.

This is a great exercise to target the long head of the triceps and hence incorporating this in your arm days is a must. 

 

Reverse Grip Pushdowns

Reverse Grip Pushdowns offer a unique twist to the traditional triceps pushdown exercise.

How to do it:

• Setting Up: Like all triceps pushdown exercises, kick things off by attaching a straight bar to the high pulley of the cable machine. 
• Starting Position: Face the cable machine, planting your feet firmly on the ground, shoulder-width apart. Hold the bar with your palms facing up.
• Executing the Pushdown: Keep your elbows by your sides. Push the bar down until you fully extend your arms. Ensure your upper body remains upright.
• Focus on Form: It is important to maintain a neutral wrist position. Keep your elbows stationary by your sides throughout the exercise.
• Maximize Muscle Engagement: At full extension, squeeze for a fraction of a second.
• Returning to Start: Gently allow the bar to return to the starting position.

This exercise allows you to target the triceps muscles from a different angle.

 

Cable Skull Crushers 

Cable Skull Crusher is one of the standout exercises for blasting the triceps. It offers a twist on the classic move to truly dial in on those triceps. 

How to do it:

• Setting Up: Start by setting a cable machine with a bar attached to the low pulley. This setup is key for hitting the triceps from the perfect angle.
• Starting Position: Position an incline bench in front of the cable machine. Lie down with your head towards the pulley, grabbing the bar with an overhand grip, hands shoulder-width apart.
• Executing the Crusher: Lift the bar above your head, arms straight. Then, bend your elbows to lower the bar behind your head.
• Focus on Form: It is important to keep those elbows pointing up. This keeps the spotlight firmly on your triceps, making sure they’re pulling all the weight.
• Maximize Muscle Engagement: Squeeze those triceps at the top to get the most out of every rep.
• Returning to Start: Lower the bar back down with control, keeping the tension in your triceps.

Cable Skull Crushers are a brilliant way to shake up your triceps routine, bringing a new level of challenge and engagement to your workout. 

 

Single-arm Cable Triceps Kickbacks 

The last of our 12 arm exercises is a single arm variation of an extremely popular triceps exercise. Single-arm Cable Triceps Kickbacks are excellent for targeting the long head of the triceps.

How to do it:

• Setting Up: Begin by adjusting a cable machine to the low setting and attaching a single handle. 
• Starting Position: Stand side-on to the cable machine, feet shoulder-width apart for a stable base. Grip the handle with the hand closest to the machine. Grip the handle with your palm facing up. Lean forward with your upper body almost parallel to the floor.
• Executing the Kickback: Keep your upper arm parallel to your body. Straighten your arm by extending it fully back. Focus on moving through the triceps to push the handle away from you.
• Focus on Form: It’s crucial to keep your elbow locked in place by your side throughout the exercise. 
• Maximize Muscle Engagement: At the peak of the extension, squeeze your triceps for a moment to enhance muscle activation.
• Returning to Start: Slowly bring the handle forward, returning to the starting position with your arm bent. Make sure your upper arm stay stationary throughout the exercise. 

If performed correctly you will feel a strong contraction on your triceps and especially the long head. 

 

Wrapping up: Best Cable Arm Exercises

So to wrap up, we’ve walked through a variety of cable arm exercises, each designed to target your biceps and triceps from multiple angles.

These exercises are your toolkit for building strength, enhancing muscle definition, and ensuring balanced arm development. 

We’ve highlighted the importance of setup, starting position, execution, and maintaining proper form to maximize the effectiveness of each exercise. Integrating these cable arm exercises into your regular training routine can significantly impact your arm strength and aesthetics. 

The constant tension provided by the cable machine, combined with the versatility of exercises available, offers a unique advantage over traditional free weights. Whether you’re looking to sculpt your arms, increase strength, or just add variety to your workouts, these cable arm exercises are a solid choice.

My gym partner often says, “arm cable machine exercises are never boring”. Apart from the obvious grammatical error in that statement, I have to say, I agree. 

Remember, when it comes to arm or any other exercises, consistency is key. Regular practice, combined with attention to form and technique, will help you achieve the best results. 

So, give these cable arm exercises a try, mix them up, and watch your arms transform. 

Happy lifting!