Get Stronger Arms with the Cable Arm Workout
Cables are often used to perform a range of exercises, including those focused on arms. The cable arm workout is an effective way to tone and strengthen the muscles in the arms and make them look great. This article will explain how to properly perform the cable arm workout, and will provide some tips for getting the most out of each exercise.
What You Need for a Cable Arm Workout
Before you can get started with the cable arm workout, there are some pieces of equipment that you will need to have. The most important piece of equipment is the cable machine, which should include at least two handles or bars. You may also need some weight plates and a collar, which will be used to adjust the resistance of the machine.
The cable arm workout machine is probably one of the most versatile machines you’ll find in the gym. It allows you to train the whole body, but also to target specific muscles.
The hind arm muscles are stubborn after a point and it becomes difficult to develop the hind arm muscles over time. We’ve stressed many times that if you’re doing heavy pushups and building the foundation with strength training, you don’t need to do a lot of isolation exercises.
The Benefits of a Cable Arm Workout
The cable arm workout offers several benefits, including increased arm strength, better muscle definition and improved posture. It also encourages you to use proper form during exercise, as the cables provide variable resistance throughout the range of motion. This means that your muscles are consistently challenged, and your body is forced to work harder.
How To Do a Cable Arm Workout
Now that you know what equipment you need, it’s time to dive into the steps for doing a cable arm workout. Before you begin each exercise, make sure to adjust the weight and cable length according to your comfort level and fitness goals.
The first exercise you will do is the cable bicep curl. To start, attach a handle to the lower cable pulley and set the weight according to your comfort level. Stand with your feet shoulder-width apart and keep your back straight throughout.
Grip the handle with both hands and bend your elbows to bring your hands towards your shoulders. As you release the handle, be sure to use a slow and controlled movement. The second exercise is the cable triceps kickback.
Attach a handle to the upper cable pulley and set the weight. Start by standing in the same position as before, but now grab the handle with your palm facing towards your body. Slowly kick back the handle until your arms are extended, then return to the starting position.
The third exercise is the cable forearm curl. To begin, stand with your feet hip-width apart and keep your back straight. Attach a handle to the bottom cable pulley and grab it with your palms facing away from your body. Curl the handle towards your chest in a slow and controlled movement, then pause at the top before releasing the handle.
One of the benefits of cable training is that you maintain tension throughout the set. Also, one of the reasons they outperform dumbbells is that their adjustable origin point allows you to work your muscles from different angles.
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We leave you seven exercises that you can do with this machine, to improve your routines:
Cable Arm Workout
Triceps Pull down: Keep your elbows close to your body, without swinging them.
Woodchops: You will work your core and obliques.
Pulldown: You will work your back, arms and abs.
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Biceps Cable Curl: Focused on your biceps. Elbows close to the body, back straight and chest up.
Overhead Triceps Extension: You’ll work your triceps and abs.
Facepull: You will work shoulders and back.
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Standing Rows (with one hand): You will work your back and arms.
Cable chest press
This chest press can be done as a variation of the traditional bench press. Using the cable arm workout machine offers stability throughout the range of motion, allowing you to work your pecs, shoulders, triceps, and abs more comfortably.
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Place the pulley at chest height and attach two handles to it. Stand with your back to the machine, grasping both handles with each hand, and assume a staggered stance for stability, making sure to change your leg position halfway through the exercise.
Your arms should be by your sides and parallel to the ground, with your forearms pointing forward as you grip the handles. Begin by extending your arms out in front of you, pulling the handles forward until your arms are fully extended and you can feel the tension in the cable arm workout.
Keeping your core steady, hold the position for a moment, then return to the starting position and repeat. You can also try this exercise one arm at a time to increase your core effort.
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Cable Bicep Curl
The cable arm workout machine biceps curl is an amazing isolated exercise to strengthen and shape your upper arms, working your biceps muscles in particular. When performing this exercise, you also secondarily work your shoulders, along with your upper back muscles like your deltoids and trapezius.
How to do it: Firstly, put the cable pulley in the lowest position and attach a handle to the cable. Stand with your feet shoulder-width apart, facing the machine, and grab the cable handle with both hands in an underhand grip. Make sure your elbows are close to your sides.
Begin to lift the handle, bending at the elbows until the handle is close to your chest. Hold the position for a second, then release and repeat. Make sure you don’t drop the weights when you return to the starting position because you could injure yourself.
Rear Arm Movements
On the days you do arm training, if you put the weight on biceps movements, you’re making a mistake. If you want to have wide arms that don’t fit in a t-shirt, the way to do it is through triceps exercises.
Ultimately, two-thirds of the upper arm muscle mass is made up of the triceps. But training them also has an indirect effect, strong triceps also increase gains in other areas.
The three heads of the triceps brachii are “like triple-additive rocket fuel that you can use for all pressing,” says Eric Fleishman, trainer, owner of ETT Corp Fitness. “This is especially necessary for developing the chest and shoulders. It’s like doping Robin so that Batman can beat more people.”
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