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Have you ever wondered whether or not including cable exercises in your gym routine is worth the effort? If so, we’re here to set the record straight.
Cable exercises are an important part of any well-rounded gym routine. Their pulley system can not only help you lift heavier but also provide precise targeting to every muscle group.
Therefore, we’ve compiled this list of our favorite cable arm workouts. In it, you’ll find information about the targeted muscles and pro tips on how to perform each exercise. Let’s get into it.
8 Arm Workouts With Cables
Below, we’ll dive deeper into what we consider the eight best cable arm workouts. These include:
- Cable Seated Row.
- Overhead Cable Tricep Extension.
- Cable Tricep Pushdown.
- Cable Face Pull.
- Cable Single-Arm Tricep Pushdown.
- Cable Preacher Curl.
- Standing Cable Lat Pulldown.
- Cable Tricep Kickback.
You can use these exercises to create your own workout routine. Or follow the best cable arm workout provided at the end of the article.
8 Best Cable Arm Workouts
Here’s a list of the best cable arm workouts for enhancing upper body strength.
Cable Seated Row
Cable seated rows are easy to execute, making them ideal for beginners and experienced lifters alike. To better target the biceps muscle group, use either a neutral (palms facing in) or supinated (palms facing up) grip.
How To Do
- Start sitting down on a seated cable machine with your feet firmly planted.
- Hold onto both sides of the V-handle with a firm grip. Your arms should be extended with your palms facing each other or upwards.
- Sit upright and engage your core muscles.
- Pull the handle towards your belly or lower chest as you breathe in, keeping your elbows close to your torso.
- Pause briefly at the top of the lift to engage your muscles. Then, exhale as you slowly extend your arms to return to the starting position.
- Repeat as necessary.
Tips
- During the lift, focus on keeping your spine straight and your chest lifted. Avoid leaning too far back at the top of the movement to minimize the strain on your lower back.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Overhead Cable Tricep Extension
Overhead tricep extensions are a staple in tricep workouts and debatably the best exercise for strengthening the entire muscle group. Their unique above-the-head elbow positioning effectively lengthens the triceps muscles, increasing their hypertrophy potential.
How To Do
- Set a cable tower to its lowest position before attaching a rope handle.
- Holding onto both ends of the handle, turn away from the cable machine. Your elbows should remain close to the head and bent as far as your mobility allows. Your hands should be positioned directly behind your head.
- Stand with your feet shoulder-width apart and brace your core for better balance through the lower body and torso.
- Keep your elbows close to your head, and extend your arms straight up as you breathe in.
- Pause briefly at the top before exhaling as you bend your elbows, returning to the starting position. Your elbows should still be in the same place.
- Repeat as necessary.
Tips
- If you find it difficult to balance, try putting your feet in a split stance for better support.
- During the lifting and lowering phases of the exercise, focus on maintaining your elbow position. Other than bending, there should be little to no elbow movement.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Cable Tricep Pushdown
The cable tricep pushdown is another effective exercise for targeting the triceps. It requires less shoulder mobility, making it a more beginner-friendly option than the previous exercise.
How To Do
- Attach a short bar or rope handle to a pulley machine set slightly higher than your head.
- Stand with your feet shoulder-width apart, approximately two feet back from the machine. You should be facing it.
- Hold onto the bar with your palms facing down and elbows by your side.
- Engage your core and inhale while you push the handle down to extend the elbows.
- Pause briefly at the bottom before slowly exhaling and bending the elbows to return to the starting position.
- Repeat as necessary.
Tips
- Experiment with different handles, like the short bar handle, V-handle, or rope handle to see which best activates your triceps.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20+ |
| Power Training | 3–5 | 1–5 (Explosive) |
Cable Face Pull
The cable face pull is a compound exercise that targets your upper back and several arm muscles. These include the long and short heads of the biceps and the wrist extensors, which are responsible for grip strength.
How To Do
- Attach a rope handle to a pulley set at eye level.
- Hold onto the handle with both hands, palms facing inward, and take a couple of steps back.
- With your arms fully extended, retract your shoulders and lift your chest.
- Then, on your inhale, drive both elbows wide behind your shoulders while drawing the rope handles apart towards the face.
- Pause briefly at the top before exhaling as you slowly lower the ropes toward the machine, bringing the two ends together again.
- Repeat as necessary.
Tips
- Focus on always leading with your elbows. Your wrists should never be further back than your elbows during the lift.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Cable Single-Arm Tricep Pushdown
The cable single-arm tricep pushdown is a unilateral exercise, meaning that it works each arm individually. Regularly incorporating unilateral movements into workouts is important, as they help prevent muscular imbalances between both arms.
How To Do
- Attach a single rope to a cable machine set at its highest height.
- Hold onto the rope with your left hand.
- Step back to bring tension into the pulley and stand with your feet shoulder-width apart.
- Lean forward slightly to grab the stack with your right hand for balance.
- Starting with your left arm bent at 90 degrees, exhale and slowly begin straightening the elbow.
- Continue until your arm is fully straight. Then, pause at the top and contract the triceps.
- On the inhale, bend your elbow to return to the starting position.
- Repeat as necessary before switching arms.
Tips
- Do not move your upper arm or wrist during the lift. Your arm should be completely stationary except for bending the elbow.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 1–5 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15+ |
| Power Training | 3–5 | 3–5 (Explosive) |
Cable Preacher Curl
The cable preacher curl is an isolation exercise for the biceps and a wonderful addition to bicep workouts for women.
It’s ideal to use in combination with tricep exercises for noticeably stronger upper arms. In one study, performing the preacher curl three times per week elicited a 7% improvement in biceps brachii thickness.
How To Do
- Place a preacher curl bench close to a cable machine and adjust the seat height as needed. You should be able to reach the pulley handle while seated.
- Set the pulley height to its lowest setting and attach a straight bar.
- Grab the bar with an underhand grip (palms facing up) and your arms around shoulder-width apart.
- As you inhale, contract your biceps to flex the elbow, curling the weight. Ensure your arms, especially your elbows, remain in the same position throughout the movement.
- At the top of the movement, pause for a moment. Then, as you exhale, straighten the arms to return to the starting position.
- Repeat as necessary.
Tips
- To help increase this exercise’s muscle-building potential, do not allow the weights to drop to the rack at the bottom of the lift. Instead, keep them slightly lifted for continuous muscle tension.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Standing Cable Lat Pulldown
The standing cable lat pulldown, known for targeting the lats, is also an effective option for strengthening the biceps brachii.
How To Do
- Stand with your feet hip-width apart in front of a lat pulldown machine on its highest setting.
- Maintaining a neutral spine, bend your knees and hinge forward slightly so your torso is leaning forward. Keep your chest and gaze lifted.
- Using an overhand grip (palms facing down), hold onto a straight bar. Your arms should also be straight, and your grip should be slightly wider than shoulder width.
- As you exhale, bend your elbows, moving them alongside your torso. When the bar reaches your chest, pause briefly.
- Then, as you inhale, slowly straighten your arms to return to the starting position.
- Repeat as necessary.
Tips
- Engage your core muscles to help maintain proper posture through the torso during the movement.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Cable Tricep Kickback
Cable tricep kickbacks mainly target the tricep muscles but also activate the muscles in the lower arm. In particular, the lateral head of the triceps plays a critical role in the elbow extension involved in this exercise.
How To Do
- Adjust the height of a cable pulley machine to around mid-thigh level and attach a single handle to the end.
- Hold the handle with an overhand (palms facing down) grip with your right hand.
- Taking a bent-over position, rest your left knee and palm on the bench. Remain standing with your right leg.
- Keeping your back straight, rest the elbow of your right arm against your torso with your elbow bent.
- Then, kick back your forearm on a sharp inhale until your arm is straight. Do not move your elbow or upper arm. Only your forearm should move.
- Release your breath as you flex your elbow to return to your starting position.
- Repeat as necessary before switching sides.
Tips
- During the exercise, try not to move your trunk at all. The only movement should be bending your elbow, with your elbow remaining in the same place.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15+ |
| Power Training | 3–5 | 1–5 (Explosive) |
Best Cable Arm Workout Routine
Are you ready to start with a cable arm workout routine but unsure where to start?
This is a perfect beginner arm workout but can also be used by experienced lifters. Just ensure that you adjust your weight to match your fitness level.
You can do this by first determining your one repetition maximum. This is the maximum weight you can lift for one repetition with good form.
Then, use the following ranges to help you figure out how heavy to lift:
- Strength Training — 80%–100% of your 1RM.
- Hypertrophy Training — 60%–80% of your 1RM.
- Endurance Training — 40%–60% of your 1RM.
- Power Training— 80%–100% of your 1RM.
Exercise | Sets x Reps |
|---|---|
| Cable Face Pull | 3 x 8–12 |
| Cable Seated Row | 4 x 6–8 |
| Single Arm Tricep Pushdown | 3 x 4–6 |
| Cable Preacher Curl | 4 x 6–8 |
Anatomy Of The Arms
Biceps Long Head
Most outside part of your bicep.The front of your upper arm.
Biceps Short Head
Most inside portion of the biceps. Located at the front of your upper arm closest to your chest.
Triceps Lateral Heads
Muscles located on the back of your arm between your shoulder and elbow.
Triceps Medial Heads
Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.
Triceps Long Heads
Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.
Wrist Flexors
Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.
Wrist Extensors
Muscles that make up the back portion of your lower arm, between your elbow and wrist.
Brachioradialis
Muscle located between outside portion of your forearm from the elbow to the wrist.
Arm Bones
The arms, excluding the wrist and hands, are made up of three main bones. They are the humerus, radius, and ulna.
The humerus extends from the shoulder to the elbow. The radius and ulna run parallel on the forearm, extending from the elbow to the hand.
Upper Arm Muscles
On the upper arm are two main muscle groups: the biceps brachii and the triceps brachii.
The biceps consist of two muscles responsible for flexing, or bending, the elbow.
The triceps are made up of three muscles, and their main function is extending, or straightening, the elbow.
Two lesser-known upper arm muscles are the brachialis and coracobrachialis. These two smaller muscles assist in elbow flexion and shoulder flexion (lifting the arm).
Forearm Muscles
Finally, the forearm consists of three muscles: the brachioradialis, the wrist flexors, and the wrist extensors.
The brachioradialis is involved in elbow flexion. The wrist flexors and extensors are responsible for flexing and extending the wrist and fingers, helping to hold weights.
Benefits Of Cable Arm Exercises
Regularly practicing cable arm exercises can provide numerous benefits, of which we’ve outlined a few below.
Tones Muscles
Increasing muscle size and definition is one of the best ways to create a more toned and muscular appearance.
Arm workouts with cables can evenly target every muscle group to create a toned appearance. They also allow you to specifically target singular muscle groups, making it easier to build strength and size in desired areas.
Builds Strength
The consistent resistance provided by cable machines constantly challenges the muscles throughout the entire movement. Free weights, which provide different degrees of resistance throughout a lift, can be less effective for building muscle.
Additionally, because the pulleys provide additional stability during an exercise, lifting heavier weights can be easier. Lifting heavier weights is one of the best ways to increase muscle mass and build strength.
Improves Physique
Strong arms and shoulders, the hallmark of a good physique, are best created using progressive overload. This method involves slowly increasing your weight to challenge your muscles continuously.
Cable workouts are exceptionally easy to increase weight on and can even be used for things like drop sets. Because of this, they make it easy for you to build the physique of your dreams.
Expert Training Tips
- It’s important to focus on the eccentric, or lowering, phase during any exercise, but especially cable workouts. Slow and controlled eccentric movements have been shown to maximize muscle hypertrophy and prevent delayed onset muscle soreness.
- Take advantage of the different angles offered by cable machines to target different muscles during a single exercise. An example of this is the cable bicep curl. In a lower pulley position, the lower bicep is more active. A high pulley position better targets the upper portion of the biceps and the brachialis.
Conclusion
The constant tension and adjustability of pulley systems can help you lift heavier and precisely target the arm muscle groups.
Ensure that you perform a well-rounded workout that includes a variety of bicep and tricep-specific exercises. This will help you maximize your gym results and prevent potential muscular imbalances.
Frequently Asked Questions
Yes, cable machine exercises are great for the arms. They provide constant tension, allowing for effective muscle engagement throughout the entire movement, and can be used with various exercises.
Both cable and dumbbell exercises are equally beneficial. However, they do provide different benefits. For example, cable machines offer constant tension and are more versatile, making them better for isolation and controlled movements.
Unlike free weights, which offer less resistance during certain stages of movement due to gravity, cable exercises offer continuous tension. This means that your muscles are constantly challenged during the entirety of an exercise.
Compared to free weights, one of the disadvantages may be that they limit the range of motion. Additionally, since pulleys guide the movement, stabilizing muscles could be less involved and not strengthened as effectively.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Isabel Mayfield, BCRPA Yoga Instructor & Fitness Coach
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