Arm WorkoutsCable ExercisesExercises

Cable Exercises Your Arms

cable exercises your arms

Introduction: Cable Exercises Your Arms

Building strong and toned arms is one of the most sought-after fitness goals. To help you reach this target, cable exercises are a great way to build strength and muscle in your arms. Cable exercises focus mainly on target areas such as your biceps, triceps, shoulders and forearms. These cable exercises your arms can be used to complement other upper-body workouts such as bench presses, pushups or pull-ups. Here are some of the best cable exercises for your arms.

Bicep Curl

The bicep curl is one of the most popular ccable exercises your arms. The aim is to isolate and strengthen your biceps by using slow, controlled movements. Start with the weight stack adjusted to shoulder height. Take the handle in both hands and perform curls from shoulder height towards your chest. Be sure to keep your elbows close to your body throughout the movement. Doing high reps with slow and controlled motions will help build up both size and strength in your biceps.

Triceps Pushdown

The triceps are located on the back of your arm, extending from your shoulder to your elbows. Strengthening them will help tone and define cable exercises your arms. Stand facing the cable machine with your feet slightly apart. Take the handle in both hands and while keeping your elbows locked in position, push the bar down towards your thighs. During the downward motion, be sure to contract your triceps and squeeze at the bottom of the movement. Slowly control the bar back up to the top.

Lateral Raises

This exercise focuses on the deltoids and the side of your shoulders. Start with the cable at your waist level. Hold the handle in one hand and lean forward to create a slight tension in the cable. Bend your elbow slightly and raise your arm out to the side until it is level with your shoulder. Pause and return to the starting point. This exercise can also be done using both arms simultaneously to increase the intensity.

Rope Curl

The rope curl is an excellent way to target both your biceps and forearms. Attach the rope handle to the cable and stand facing the machine. Place your feet shoulder-width apart and keep your elbows close to your body. Grab the ropes with an overhand grip and perform slow, controlled curls up towards your shoulders. Pause for a second at the top and lower the ropes back to the starting position.

Underhand Row

This exercise primarily targets your rear deltoids, triceps and lats. Facing the cable machine, take the cable in an underhand grip with both hands and position the cable behind your head. Your elbows should be pointing out and your palms should be facing away from your body. Pull the handle in toward your rib cage and pause before pushing the cable back to its starting position.


Cable training is an effective way to strengthen and tone your arms. When performing each exercise, ensure you choose the right weight. Make sure your movements are slow and controlled and focus on maintaining good form throughout the entire range of motion. Cable exercises your arms help you to improve posture and develop strength in your arms, shoulders and back muscles.

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