If you walk into any commercial gym during busy hours, I can almost guarantee you one thing — at least a handful of people will be doing arm workouts.
It’s a very popular muscle group to focus on, and arguably the most common one too…
But why is that?
Well, the first muscle group many people notice when they see you are your arm muscles. If you want to get noticed by your peers, then it isn’t a bad place to start.
Growing bigger arms tends to be a super common goal amongst most guys. But, even if you don’t want big arms ... they can still be important for everyday strength and functionality.
So, what is the best way to train your arms?
Really, that’s not a fair question. There is no “best way to train” the arms with any one exercise or piece of equipment. In all reality, the "best" way to do it is with multiple types of equipment and switching up the set and rep schemes over time ... but even that differs from person to person, depending on your goals and level of fitness.
There are many different types of equipment out there that can train your arms well. That's the truth.
But, you’d be making a mistake if you don’t include cables in your training regimen. They can do things that other types of equipment simply cannot do, and they should be considered for this reason.
In this article, I’ll cover the benefits of training with cables and some of the best cable machine arm exercises I’ve come across.
Why Use Cables For Your Arm Workouts?
Cables can be very useful when it comes to training your muscles. At the same time, cable machines are often overlooked or forgotten.
Most people focus on free weights, like dumbbells, even though they could get a much more well-rounded workout by adding some cable work too.
Why do I say that?
Well, for starters ... cables can do some things that free weights just can’t. To be fair, the opposite is true too, so it’s best to utilize both types of equipment.
But, let’s focus on the benefits that cables have to offer to keep things simple.
Cables Provide Constant Tension Throughout Each Movement
This is not something that is typical for free weights and plate-loaded machines. You see, resistance training is creating a force against gravity to move a weight. Working against gravity will always be directed vertically.
However, there are a lot of exercises that cause less tension in the muscle in certain parts of the movement. This is because not every exercise is performed straight up and down the whole time.
Any part of the movement that isn’t moving the weight vertically is not requiring a ton of force by the muscle for that portion of the exercise. With cables though, that isn’t the case.
Take a bicep curl, for example. When curling the weight up using dumbbells, the dumbbell moves on a curved path from the bottom to the top.
Full tension is really only achieved once the elbow is bent at about 90 degrees. This is the only time you’re pulling the weight vertically against gravity.
With a cable curl though, the direction of the resistance changes throughout the movement because of the mobility of the cable. As you pull in a different direction, the cable will continue to pull the weight vertically against gravity. This will help maintain the same amount of resistance.
This can give cables an advantage over free weights and other equipment for that reason alone.
Cables Are Extremely Mobile and Versatile
Cables also give you a lot of flexibility and customization potential. When I say the possibilities are endless … I mean it!
You can change the height setting as low or high as you like…
You can pull the cable in any direction…
You can swap out different handles and grip types to change the exercise even further…
You name it!
Simply put ... there are just certain things you can do with cables that you cannot do with other types of equipment.
Top 10 Cable Machine Arm Exercises
It's time to get to the exercises! You're really going to enjoy these, and I'm sure some, if not all of them, will quickly become staples in your arm day workouts.
So, give these a try and let me know what you think!
1. Overhead Cable Bicep Curls
This is a great exercise to stretch and isolate your biceps. Make sure to keep your body still and refrain from rocking back and forth. This one is a burner!
Muscles Worked: Biceps, Forearms
Stand in the middle of two cable columns, with each cable set to the highest setting. Each cable will need a single-handle attachment. Start by grabbing both handles while standing directly between them. Both your arms will be extended outward toward each cable column.
Your palms should be facing upward and your hands should be at or above the height of your head. This will be your starting position.
If the weight isn’t lifted off of the rack in this position, drop down to your knees or take a step back to lift the weight initially. While keeping your upper arm and elbow in the same place, engage your biceps to pull both handles inward toward your face.
When you feel you can pull them no further, squeeze your biceps for a second before slowly returning back to the starting position. Repeat this for reps.
2. Rope Tricep Pushdowns
This is a very common exercise you'll see people doing at the gym. It works the triceps really well and is a great isolation exercise for them if you do it correctly.
Muscles Worked: Triceps
Before you start, set the cable height as high as you can and attach the rope attachment. Grip the rope with both hands and take a step back to lift the weight off of the weight stack. Pull your arms down until your upper arms are slightly in front of the sides of your torso.
Bend forward at your hips until you’re in a comfortable and balanced athletic position. This will be your starting position.
Keep your upper arms in the same place as you engage your triceps to straighten your arms at the elbow and push the rope downward. Make sure your upper arms stay in place to get the most work out of your triceps. When your arms are straight, squeeze your triceps for a second, then slowly return back to the starting position. Repeat this for reps.
3. Cable EZ Bar Reverse Curls
This is a great exercise to strengthen your elbow flexors in a way that doesn’t have the biceps dominate the movement. The EZ curl bar attachment is angled in a way that makes it more natural and less painful on your wrists too.
Muscles Worked: Biceps, Elbow Flexors, Forearms
Set the cable height as low as you can, and attach the EZ bar attachment. Next, grab the EZ bar on either of the inner or outer portions with your palms facing down. From here, take a step back to lift the weight off of the stack.
Pull your shoulders down and back. This will be your starting position. Keep your elbows at your sides and your wrists stable throughout the movement as you curl the weight up as high as you can. You’ll likely feel this more in your forearms than anywhere else.
When you reach the highest point within your range of motion, squeeze the bar and your elbow flexors for a second. Then, slowly return back to the starting position. Repeat this for reps.
4. Cable Overhead Triceps Extension
This is a great way to target the long head of your triceps (the inner portion closest to your torso). This is because they'll get a good stretch in the overhead position.
A piece of advice on this exercise: Find your balance point so the weight doesn't pull your body out of position. If it is, and you have trouble finding a solid balance, lower the weight.
Muscles Worked: Triceps
Set the cable height as low as you can, and attach the rope attachment. Grab the rope with both hands and pull it up and over your shoulders as you turn to face away from the cable. Take a small step forward to lift the weight off the weight stack.
Engage your abs to straighten your spine and keep it from arching backward. At the same time, let your elbows rise as high as you can without arching your back. You should feel a stretch in your triceps near your shoulder. This will be your starting position.
From here, pull your elbows close to your head as you engage your triceps to press the rope up until your elbows are locked out. Squeeze your triceps for a second at the top of the movement, then slowly return back to the starting position. Repeat this for reps.
5. Single-Arm Low Cable Curl
This is a great way to get a full stretch in your biceps. The stretch makes the movement more difficult because you have less of an advantage. It’s a great strategy for maximum muscle development, though.
Muscles Worked: Biceps, Forearms
Set the cable at the lowest height, and attach the single-handle attachment. Grab the handle with your palm facing up, and turn to face away from the cable. Take a large step forward to lift the weight off of the stack, and get into a split stance with the opposite leg in front.
You should be slightly bent forward at the hips for balance, and the arm holding the handle should be back behind your body at roughly a 45-degree angle. This is the starting position.
Keeping your upper arm at this same angle throughout the movement, engage your bicep and elbow flexors to pull the handle to your shoulder. When you reach your end range of motion, squeeze your bicep for a second and then slowly return back to the starting position. Repeat this for reps before you switch to your other arm and repeat again.
6. Single-Arm Tricep Pushdown
It can be great to train exercises with 1 arm or leg at a time in addition to working both sides at the same time. The reason for this is simple: it can help work out muscle imbalances.
Doing tricep pushdowns with both arms at the same time could allow you to put more emphasis on one side if it happens to be stronger. You may not even know this is happening either. So, while you should incorporate exercises using both sides at once, you should also consider isolating one side at a time too.
Muscles Worked: Triceps
Set the cable to the highest setting and attach a single-sided rope attachment, or any rope if you only have one type available. If you only have a dual-sided rope, then you can pull one end through the cable attachment to create a longer single-sided rope to use it that way.
Grab the rope with one hand and take a step back with your foot on the same side you’re holding the rope with. Bend forward slightly at your waist and pull your elbow to your side. This will be your starting position.
Keeping your elbow in the same spot throughout the movement, engage your tricep on that arm to extend your elbow until it's locked out. Once your elbow is locked out, squeeze the tricep for a second, then slowly return back to the starting position. Repeat for reps, then repeat the same number of reps with your opposite arm.
7. Cable Seated Preacher Curl on Knees
This is actually a fun one you don’t see very often, but you will definitely feel it in your biceps. It’s a great way to isolate them because of your ability to steady your arms for more control.
Muscles Worked: Biceps, Forearms
Set the cable to the lowest height with the EZ bar or straight bar attachment. Sit down on the ground facing the cable with your knees bent like you’re in a sit-up position.
Next, grab the handle and rest your arms above your elbows on your knees. This will help you stabilize your arms and give you more control and isolation.
Scoot away from the cable until the weight is lifted off the rack with your arms extended in front of you. Pull your shoulders back and keep your spine as straight as you can throughout the movement.
Engage your biceps and pull the bar toward your shoulders until you cannot pull the bar any further. Squeeze your biceps for a second, then slowly return back to the starting position. Repeat this for reps.
8. Single-Arm Cable Tricep Kickback
This is a great exercise to isolate your triceps, and you can get some great contractions with this one. The key is to keep your upper arm and elbow in the same place throughout the movement.
Muscles Worked: Triceps
Set the cable to the lowest height, and you can attach a single rope attachment, or use no attachment at all. I prefer no attachment and to just grab the thick rounded stopper near the clip on the end of the cable.
Create a slight bend in your knees, then keep your back straight as you sink your hips back. Try to get your torso as close to parallel with the ground as you can. Grab either the rope or the stopper, and step back to lift the weight off the rack. Pull your arm back and pinch your elbow to your side. This will be your starting position.
From here, engage your tricep to pull the weight back, extending your arm until it's straight. Your arm should at least be close to parallel with your torso at this point. Squeeze your tricep for a second, then slowly return back to the starting position. Repeat this for reps.
9. Cable Hammer Curls
This is a popular exercise among many gym goers. For this one, you'll need a rope attachment. The rope allows you to turn your wrist as necessary throughout the movement, and it moves more freely than the barbell attachments.
Although, for this exercise, you don’t want to turn the wrists too much. Keeping them in more of a neutral grip will minimize the involvement of your biceps. This can place more emphasis on your forearms than intended.
Muscles Worked: Biceps, Forearms
Set the cable to the lowest height setting and make sure to use the rope attachment. Now, grab the rope with both hands in a neutral grip, and take a step back to lift the weight off of the weight stack.
Pull your shoulders down and back to set them properly, then engage your elbow flexors to pull the rope toward your shoulders. Be sure to keep a neutral grip and not turn your palms up unless you want your biceps to dominate the movement.
When you can't pull the rope any higher, squeeze your biceps and elbow flexors, then slowly return back to the starting position. Repeat this for reps.
10. Reverse-Grip Triceps Pulldown
I know you'll really enjoy this exercise. Plus, it's a little easier to focus on the mind-muscle connection with your triceps. This is because you’ll be less likely to recruit your chest muscles for help.
The reverse grip emphasizes the medial head of your triceps which typically doesn’t dominate in most triceps movements.
Muscles Worked: Triceps
Set the cable up to the highest setting and attach the EZ curl bar or straight bar attachment. I prefer the EZ curl bar because the angle of the bar is easier on the wrists. Grab hold of the bar with an underhand grip.
Pull your shoulders down and back, bend forward at the hips a bit, and pinch your elbows to your sides. This is your starting position.
Engage your triceps to push the bar downward and straighten your arms fully. Once your elbows are locked out, squeeze your triceps for a second and slowly return back to the starting position. Repeat this for reps.
Make The Most of Your Arm Workouts
The cable machine is a great way to switch up your workout, and when it comes to arm workouts, it can really kick things up a notch. The constant tension and ability to change up the angle of the cable as you please really gives you a lot to work with regarding arm workouts.
Now, don’t get me wrong ... you should absolutely be incorporating free weight exercises as well to get the most out of your workouts.
At the same time, cable exercises should be included too. You can do things on cables that no other piece of equipment can offer, because the angle you pull the cable doesn’t have to be directly against gravity to get the same benefits.
In addition to that, if your goal is to build muscle in your arms, you can’t just do these exercises and expect to see great results with that alone. Nutrition is a requirement for optimal results, plus it’s the hardest part for most people … Myself included.
If you really want to maximize the results you see from your workouts, then I highly recommend checking out the 1st Phorm App. You will be surprised at just how much it can help with every aspect of your fitness and health.
One very useful function is allowing you to accurately track your food, but that’s not all it can help with. You’ll get assigned to a certified advisor in the app to help with whatever you may need.
They answer your questions, post announcements, and coach you 1-on-1 to help push you to be your best!
You'll also get daily live streams and access to an accountability group of like-minded people.
If you want to see how incredible your results can really be, check out the 1st Phorm App now! The knowledge you can gain in this app will last a lifetime, and teach you the steps you need to know for the foreseeable future!
If you have any additional questions about anything else don’t hesitate to reach out to any of us here at 1st Phorm HQ. We’ll help to get you where you want to be! Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com anytime!
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