Cable Machine Exercises

Cable Machine Exercises for Arms

Cable Machine Exercises for Arms

Are you looking to build strong, sculpted arms? If so, the cable machine exercises for arms is an excellent way to get the results you want. Cable machines are flexible and can target many muscle groups, making them great for arm exercises that help build size, strength, and definition.

You don’t have to only use dumbbells or a barbell to build bigger, stronger arms. You can also make a lot of progress by incorporating the cable machine into your training regimen.

Not sure how to utilize the cables at your gym? Listed below are nine cable arm workouts that you can do today to start sculpting your arms and seeing results.

1. Cable rope curls

In this article, we’ll go over the top cable machine exercises for arms to help you make the most of your arms workout. Let’s get started!

Cable rope curls are a staple cable arm workout to get you started if you’re looking for straightforward cable machine bicep exercises to add to your routine. cable machine exercises for arms

Cable rope curls are similar to dumbbell hammer curls, but they place more tension on the muscles throughout the entire exercise. This causes your muscles to fatigue faster, which helps you to see more gains.

To do this exercise, start by clipping a rope attachment to the cable machine exercises for arms, set at the lowest point. Hold one end of the rope in each hand with your palms facing each other and elbows held close to the body, then follow these cues. cable machine exercises for arms

  1. Inhale and brace your core
  2. As you exhale, bend your elbows and curl the rope attachment up toward your torso
  3. Be sure to keep your wrists straight while curling the rope attachment
  4. Squeeze your biceps once your elbows are completely flexed
  5. Inhale and slowly lower the rope attachment back down to the starting position

2. Cable tricep extensions

Cable tricep extensions are another great exercise for your cable arm workout. To do this exercise, you can still use a rope attachment, but you’ll need to adjust the cable machine so that the rope is at its highest point.

Grasp one end of the attachment in each hand, then turn around so that you’re facing away from the machine. Stand in a split stance and hold the rope attachment over your head with your elbows bent (you should feel a stretch in your triceps).

From here, follow these cues.

  1. Inhale and brace your core
  2. On an exhale, straighten your elbows to pull the ends of the rope attachment forward
  3. Be sure to keep your wrists straight
  4. Squeeze your triceps when the elbows are completely extended
  5. Inhale and slowly bend your elbows to return to the starting position

3. Single-arm cable curls

Single-arm cable curls are third example of cable arm workouts. A single-arm exercise, like single-arm cable curls, help to correct potential imbalances.

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To set up for this exercise, start by hooking a handle to the cable machine exercises for arms, adjusting it so it’s at the lowest point. Stand facing the machine, grasping the handle in your right hand, palm facing up (supinated). Rest your other hand on your hip or let it hang by your side, and follow these steps.

  1. Inhale and brace your core
  2. Exhale and bend your elbow, curling the handle up toward your chest
  3. Keep your wrist straight as you flex the elbow
  4. Squeeze your bicep when the elbow is fully flexed
  5. Inhale and slowly straighten your elbow to lower the weight back down
  6. Repeat this exercise on both sides

4. Single-arm cable tricep kickbacks

The tricep kickback is a fourth cable arm workout that is a variation on single-arm cable workouts. Most people perform this exercise just using the cable, without any kind of handle or bar attached to it.

Adjust the cable so it’s at the highest point on the machine, then grasp the cable in your right hand with your elbow bent and close to your torso. Take a step back to create tension, then bend your knees and hinge at your hips slightly while resting your left hand on your hip or left thigh. From here, do the following.

  1. Inhale and brace your core
  2. Exhale and straighten your elbow, sending the hand that’s holding the cable straight down and back
  3. Keep the wrist straight and squeeze the tricep
  4. Inhale and bend your elbow to return to the starting position
  5. Repeat this exercise on the left side

5. Straight bar tricep pushdowns

Straight bar tricep pushdowns are a cable arm workout that you can do during your upper body workout.

Start by hooking a straight bar attachment to the cable machine, adjusted so it’s at its highest point. Grasp the bar in both hands with your palms facing down, elbows bent and close to your torso. After this, follow these steps.

  1. Inhale and brace your core
  2. Exhale and straighten your elbows as you push the bar down toward your hips
  3. Keep your wrists straight while pushing the bar down
  4. Squeeze your triceps when you’ve fully extended your elbows
  5. Inhale and bend your elbows as you return to the starting position

6. Overhead cable curls

Overhead cable curls are an option for your cable arm workouts that will help you to target the biceps and grow your arms.

To do this exercise, you’ll need to stand in the middle of the cable machine exercises for arms with a cable held in each hand. Start by attaching a handle to each cable, then adjust the cables so they line up with your shoulders.

Hold a handle in each hand with the arms straight and palms facing up, then follow these cues.

  1. Inhale and brace your core
  2. Exhale and bend your elbows, pulling the handles in toward your shoulders
  3. Keep the wrists straight and squeeze the biceps when the elbows are flexed
  4. Inhale and straighten the elbows as you return to the starting position

7. Supine cable curls

Supine cable curls are cable arm workouts that help you get more out of your bicep curls. This exercise might look simple since you’re lying back on the bench, but there’s still a lot going on when you’re performing it.

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To do this exercise, set up on the part of the cable machine exercises for arms with a bench for rowing. You can also move the cable to its lowest point on the machine and lie on the floor if the bench is taken.

Attach a straight bar or rope attachment to the cable, then grasp the attachment in both hands, palms facing up toward the ceiling. From here, do the following:

  1. Inhale and brace your core
  2. Lie back on the bench with your feet flat on the floor
  3. Hold the attachment with the arms straight, then inhale and brace your core
  4. As you exhale, bend the elbows and curl the attachment up toward your shoulders
  5. Keep your wrists straight and squeeze your biceps when the elbows are fully flexed
  6. Inhale and straighten the elbows to return to the starting position

8. Supine tricep extensions

Supine tricep extensions are cable arm workouts that you can do while lying down. This exercise is similar to a barbell or dumbbell skull crusher, but it’s done with cables instead.

Set up the same way you would for the cable biceps curls, but pull the bar or rope attachment up over your head with your arms straight (think about doing a lat pullover). Put your feet flat on the floor, then follow these steps:

  1. Inhale and brace the core
  2. Bend the elbows to pull the bar or rope attachment back behind the head
  3. Exhale and straighten the elbows, keeping the wrists straight
  4. Squeeze the triceps when the elbow is fully extended
  5. Bend the elbows and inhale as you return to the beginning position

9. Single-arm cable preacher curls

Try the single-arm cable preacher curl if you’re looking for one more effective cable arm exercise. To do this exercise, you’ll need to move over an adjustable bench (set up in a seated position) that you can lead against.

Start by attaching the handle to the cable, then hold it in your right hand with your palm facing up. Lean forward against the back of the bench so that the top lines up with your armpit. From here, follow these cues:

  1. Inhale and brace your core
  2. Exhale and bend your elbow, pulling the handle up toward the shoulder
  3. Squeeze the bicep when your elbow is fully flexed, making sure you keep your wrist straight throughout the movement
  4. Inhale and straighten your elbow, slowly lowering the handle back down

Benefits Of Cable Machine Exercises

Cable machine exercises for arms offer a range of benefits perfect for helping you reach your strengthening and sculpting goals. Here are some of those benefits:

  • Versatility: Cable machines have a huge range of exercises to choose from. Each one targets a different area or muscle group for complete arm development. cable machine exercises for arms
  • Iso-tension: Iso-tension is important for muscle growth and can be achieved by using the cable machine exercises for arms. This technique is done by focusing on muscular contraction with little movement throughout the exercise.
  • Flexibility: The cables allow for dynamic movements and adjustments in order to find the right angle and resistance for each exercise. cable machine exercises for arms
  • Functionality: Cable exercises mimic real-world movements, improving functional strength to make everyday activities easier.
  • Balance of Resistance: Cables are easy to adjust depending on the exercise, providing a balanced resistance between both arms.
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Types Of Cable Exercises For Arms

There are many different cable exercises that can help you build and strengthen your arms. Here are some of the most popular ones: cable machine exercises for arms

Biceps Curls

Bicep curls on the cable machine exercises for arms can help you develop larger, stronger biceps in no time. This exercise works best with either a rope attachment or straight bar. To do it, stand in front of the cable machine exercises for arms with the weight stack at shoulder height.

Hold the handle or rope attachment and pull up while squeezing your biceps at the top of the movement. Make sure to keep your arm and shoulders still while you move the handle or rope. Do 3 sets of 10–12 reps to get the most out of this exercise.

Triceps Pushdowns

The triceps pushdown, also known as extensions, work the tricep muscles to build strength, size, and definition. The exercise is done by attaching a straight bar or rope attachment to the high pulley.

Stand a few feet away from the cable machine exercises for arms exercises for arms and grab the handle. Keep your upper arms tight to your sides and push the bar down until your arms are fully extended. Squeeze your triceps at the bottom and slowly release. Do 2–3 sets of 15–20 repetitions for maximal results.

Hammer Curls

Hammer curls work on your forearm and arms muscles, targeting major muscles like the biceps and brachioradialis. This cable machine exercises for arms should be done with either a rope attachment or handle attachment.

Stand in front of the cable machine exercises for arms and hold the handles by your side. Keep your elbows tucked in while curling your hands up towards your chest, squeezing the muscles at the top of the movement. Make sure to keep your back and shoulders still. Do 3 sets of 8–10 reps of hammer curls to really target your arm muscles.

Reverse Curls

Reverse curls are done with a straight bar attachment or rope attachment. These curls will help build your muscles and define your entire arm.

Start by facingaway from the cable machine exercises for arms exercises for arms and grab the handle. Keeping your lower arms close to your sides, curl the weight up and squeeze at the top. Focus on contracting your muscles and slowly release. Do 3 sets of 10–12 reps for best results.

Conclusion

Cable machine exercises can be a great way to target your arms and build muscle mass and strength. With this guide in hand, you can master all of the most popular cable exercises for arms and take your workouts to the next level! It’s important to remember that good form is essential to getting the best results and avoiding injury. So, make sure you review the instructions for each exercise and start with a light weight before increasing the load.

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