Cable machines are your best friends if you want to build strong and defined arms. They offer constant tension, variable resistance, and a wide range of motion to help you isolate and challenge your arm muscles
In this blog post, I will show you some of the best cable arm workouts you can do to sculpt your biceps, triceps, and forearms. Whether a beginner or an advanced lifter, these exercises will help you improve your arm strength, size, and shape.
Here are the best cable exercises to work your arms that you can combine into a workout routine. You’ll need a cable machine to perform the exercises below. The biceps are the muscles that flex your elbow and curl your forearm. They are composed of two heads: the long and short. To work both heads effectively, you must vary the angle and grip of your cable curls. Here are some examples of biceps cable workouts that you can try:
Standing Cable Curl
This is a basic but effective exercise that targets the entire biceps. Stand in front of a cable machine with a multi-grip curl bar. Grab the bar with an underhand grip and keep your elbows close to your sides. Curl the bar to your chest and squeeze your biceps at the top. Slowly lower the bar back to the starting position and repeat.
Cable Hammer Curl
This exercise works the brachialis, a muscle that lies beneath the biceps and adds thickness to your arms. It also hits the brachioradialis, a muscle that runs along your forearm. Stand in front of a cable machine with a tricep rope extension. Grab the rope with a neutral grip and keep your elbows close to your sides. Curl the rope to your shoulders and squeeze your arms at the top. Slowly lower the rope back to the starting position and repeat.The triceps are the muscles that extend your elbow and straighten your arm. They are composed of three heads: the long head, the lateral head, and the medial head. To work all three heads effectively, you must vary the angle and grip of your cable extensions. Here are some examples of triceps cable workouts that you can try:
Cable Pushdown
This is a classic but effective exercise that targets the entire triceps. Stand in front of a cable machine with a revolving cable bar attachment. Grab the bar with an overhand grip and keep your elbows close to your sides. Push the bar down until your arms are fully extended, and squeeze your triceps at the bottom. Slowly raise the bar back to the starting position and repeat.
Cable Overhead Extension
This exercise stretches and works the long head of the triceps, which is responsible for most of its mass. Stand in front of a cable machine with an extra-long tricep rope extension. Grab the rope with both hands and raise it over your head. Keep your elbows close to your ears and bend them to lower the rope behind your head. Extend your elbows to raise the rope back over your head and squeeze your triceps at the top. Slowly lower the rope back to the starting position and repeat.The forearms comprise many small muscles that control your wrist and finger movements. They also contribute to your grip strength and endurance. To work your forearms effectively, you must vary the direction and rotation of your wrist curls. Here are some examples of forearm cable workouts that you can try:
Cable Wrist Curl
This exercise works the flexors of your forearms, located inside your arms. Attach a revolving straight bar to a low pulley cable machine. Grab the bar with an underhand grip and rest. Cable arm workouts are a great way to sculpt your biceps, triceps, and forearms.
They allow you to target different muscle groups with various exercises, and they are easy to adjust for your fitness level. Cable arm workouts are fun, effective, and versatile. Give them a try and see the results for yourself!
