Cable arm workouts provide a unique and effective way to build strength and definition in your arms.
By using a cable machine, you can target specific muscle groups and achieve a deeper level of muscle engagement compared to traditional dumbbell (free weight) exercises.
In this article, we will explore seven cable arm workouts that will take your fitness to the next level and help you achieve the results you desire.
How Cable Arm Workouts Can Take Your Fitness to the Next Level
When it comes to arm workouts, many people default to using dumbbells. While dumbbells are certainly effective, cable arm workouts offer several advantages.
They provide constant tension throughout the range of motion, forcing your muscles to work harder. This increased tension can lead to greater muscle activation and growth.
But let’s dive deeper into the other benefits of cable arm workouts.
1. Cable workouts allow for a greater range of motion compared to dumbbells.
This increased range of motion can help to improve flexibility and mobility in your arms, leading to better overall performance in your workouts.
Imagine being able to fully extend your arms during a bicep curl or tricep pushdown, feeling the burn in every fiber of your muscles.
With cables, you can achieve this extended range of motion, maximizing the effectiveness of your arm exercises.
2. Cable workouts help target specific muscle groups
Yes, it increases mobility and flexibility, but that’s not all. By incorporating cable arm workouts into your routine, you can target muscles from various angles and work them in ways that are simply not possible with dumbbells alone.
This added variety can help to prevent muscle imbalances and keep your workouts fresh and exciting.
Imagine yourself in the gym, performing a cable crossover exercise that targets your chest and triceps simultaneously.
The cables allow you to adjust the height and angle of the pulleys, providing endless possibilities for targeting specific muscle groups.
3. Cable arm workouts offer a unique advantage when it comes to functional training
The constant tension provided by the cables mimics real-life movements and challenges your muscles in a way that translates to improved performance in everyday activities.
Whether you’re lifting groceries, carrying your kids, or participating in sports, having strong and functional arms can make a significant difference in your daily life.
Cable Arm Exercises for Strength and Definition
Now that you understand the benefits of cable arm workouts, let’s dive into some exercises that will help you build strength and definition in your arms.
1. Standing Cable Bicep Curl
This exercise targets the biceps brachii muscles, located in the front of your upper arm. The muscles responsible for flexing your elbow joint
How do I do this?
- Attach a handle to the low cable pulley, then adjust the weight to a level that challenges you without compromising your form
- Stand with your feet shoulder-width apart, facing the machine.
- Grab the handle with an underhand grip and curl your arm up, keeping your elbows close to your sides.
- Feel the tension in your biceps as you contract them.
- Pause for a second at the top of the movement before slowly lowering the weight back down to your starting position.
- Repeat for the desired number of reps.
- To add variation to this exercise, you can try using different attachments, like a straight bar or an EZ bar. Each attachment will slightly alter the grip and the angle of the movement, providing a unique stimulus to your biceps.
2. Cable Tricep Pushdown
This exercise primarily targets your triceps, the muscles on the back of your upper arm responsible for extending your elbow joint.
How do I do this?
- Start by standing in front of the cable machine or resistance band with your feet shoulder-width apart
- Grab the handle or attach the band to your hands, keeping your palms facing down and your elbows close to your sides.
- Begin the exercise by extending your arms downward, pushing the handle or band towards the floor until your arms are fully extended.
- Focus on squeezing your triceps as you push the bar down.
- Pause for a second at the bottom of the movement before slowly returning to the starting position.
- Repeat for the desired number of reps, aiming for 10–12 reps per set.
3. Cable Hammer Curl
This exercise targets both your biceps and forearms. It helps to improve grip strength, which can be beneficial for various sports and activities.
How do I do this?
- Start by adjusting the pulley on a cable machine to the lowest position. Attach a single handle or rope attachment to the pulley
- Position yourself about arms-length away from the machine with your feet shoulder-width apart
- Hold the handle or rope attachment with an underhand grip (palms facing each other)
- Slowly curl your hands towards your shoulders while keeping your elbows close to your sides. Focus on squeezing your biceps at the top of the movement.
- As you curl, you will feel the tension in both your biceps and forearms.
- Pause for a second at the top of the movement before slowly lowering the weight back down.
- Repeat for desired reps: aim for 8–12 repetitions per set, depending on your fitness level and goals.
RECOMMENDED TEXT:10 must-try cable back workouts for strength and definition
Advanced Cable Arm Exercises for Experienced Lifters
If you’re an experienced lifter looking for a challenge, try including these advanced cable arm workouts into your routine.
4. Single-Arm Cable Preacher Curl
How do I do this?
- Attach a preacher curl attachment to the low cable pulley
- Hold onto the handle with one hand and position your arm against the pad.
- Curl the weight up towards your shoulder, focusing on squeezing your bicep at the top of the movement.
- Lower the weight back down under control and repeat for the desired number of reps. Switch sides and repeat.
5. Cable Skull Crusher
How do I do this?
- Attach a rope handle to the high cable pulley
- Stand with your feet shoulder-width apart, facing away from the machine
- Hold the rope handles with an overhand grip and extend your arms overhead
- Bend your elbows to bring the ropes behind your head, then extend them again to return to the starting position.
- Repeat for the desired number of reps.
6. Cable Concentration Curl
How do I do this?
- Attach a handle to the low cable pulley
- Sit on a bench and place your upper arm against your inner thigh
- Grab the handle with an underhand grip and curl your arm up towards your shoulder, focusing on squeezing your bicep at the top of the movement
- Lower the weight back down under control and repeat for the desired number of reps. Switch sides and repeat.
Mixing Up Your Arm Routine: Cable Workouts for Variety
To keep your arm workouts fresh and engaging, it’s important to mix up your routine regularly. Here are a few cable arm workouts that will add variety to your training.
7. Cable Cross-Body Hammer Curl
How do I do this?
- Stand in a split stance with your left leg forward and your right leg back
- Attach a handle to the low cable pulley on your left side
- Grab the handle with your right hand and curl your arm across your body, keeping your elbow close to your side
- Pause for a second at the top of the movement before slowly lowering the weight back down.
- Repeat for the desired number of reps, then switch sides and repeat.
8. Cable Reverse Curl
Incorporating cable reverse curls into your arm workouts can help strengthen and sculpt your biceps while also improving grip strength.
How do I do this?
- Attach a straight bar to the low cable pulley
- Stand with your feet shoulder-width apart, facing away from the machine
- Grab the bar with an underhand grip (your palms should be facing down towards the floor)
- Keeping your upper arms stationary, exhale as you curl the handles upwards towards your shoulders.
- Pause for a second at the top of the movement before slowly lowering the weight back down.
- Repeat for the desired number of reps.
9. Cable Overhead Tricep Extension
How do I do this?
- Start by setting up the cable machine with a rope attachment at shoulder height.
- Stand with your feet shoulder-width apart, facing away from the machine
- Grab the rope attachment with an overhand grip, placing your hands close together
- Bend your elbows to bring the ropes behind your head
- Once you feel a stretch in your triceps, pause briefly before returning to the starting position by extending your arms back up overhead
- Repeat for the desired number of reps.
In conclusion:
These workouts offer a unique and effective way to build strength and definition in your arms. By incorporating these exercises into your routine, you can take your fitness to the next level and achieve the results you desire.
Whether you’re a beginner or an experienced lifter, there are cable arm workouts for every fitness level. So, next time you hit the gym, grab a cable machine and get ready to transform your arms!
Remember, it’s important to listen to your body and adjust the weight and intensity of the exercises accordingly. Gradually increase the resistance as you become stronger and more comfortable with the movements.
