15 Cable Arm Exercises To Grow Biceps And Triceps

1. Cable Tricep Pushdown

First on this list is the popular tricep pushdown, a common cable arm workout that can effectively engage the tricep brachii - specifically the median and lateral heads.

Consistently practicing this isolation exercise can help build strong, toned arms quickly. It can be done as part of your strength training or hypertrophy routine.

Steps To Do:

• Stand next to a cable pulley machine with your back straight and shoulders relaxed.
• Grab the handle and place it near your chest. Both elbows must be bent at a uniform angle.
• Slightly lean forward and start pushing the handle down.
• Slowly push the bar handles to feel a deep stretch in the triceps.
• Go down until the arms become straight.
• Then, gently bring the bar handles back to the chest level.
• Perform this activity for 10-12 reps.

2.  Reverse Grip Pushdown

This exercise features the same movement as the classic triceps pushdown. However, there is a little modification, i.e. the hand placement. This pushdown is done with an underhand grip.

This grip technique decreases the chances of using the shoulder and chest muscles while exercising, hence focusing properly on your triceps.

Steps To Do:

• Stand tall next to the cable machine with a straight back.
• Lean forward and grab the bar handle with an underhand grip.
• Now, place the handle in line with your chest.
• Start pushing the handle slowly and steadily with this underhand grip.
• The arms should be fully extended before going back to the initial position.
• Repeat this process for 12-15 reps.

3. Cross-Body Cable Extension

With the cross-body cable extension, we can feel our tricep muscles contract with each rep. This workout is great for building arm strength and mobility.

Avoid using momentum during this cable exercise. Slow, controlled movements will help target the back of the upper arm more effectively.

Steps To Do:

• Set the cable pulley above your shoulder height.
• Hold the left handle with your right hand.
• Next, step back from the machine, still holding the handle.
• Engage the core and shoulders, and begin pressing the handle down in a diagonal fashion.
• Press till the right arm becomes fully extended. Do not move the shoulders during the push.
• Keep on doing this exercise for 10 reps. Then switch your hands.

4. Cable Kickback

This is one of the best arm workouts with cable that strengthens the long head of the triceps and enhances its appearance. It’s easy to do and just requires you to set the cable pulley at a low height for maximum effect.

Steps To Do:

• Start by standing next to a pulley machine with feet shoulder width apart.
• Set the pulley’s height at your knee level. It can also be set at shin level.
• Now, bend the upper back, though still maintaining a straight back.
• Grab one of the handles and pull them with controlled momentum.
• The cable pull must be done at a height almost parallel to the ground. Don’t pull them upward.
• Repeat this pulling action for desired number of reps.
• Once you feel a good burn in that long head of triceps, work with the other arm.

5. Cable Overhead Extension

Overhead extension with a cable machine can truly work perfectly for engaging that tricep muscles. Moving the handles overhead can target the long head of triceps, ultimately improving your arm definition.

If you suffer from elbow or shoulder pain, this exercise should not be pursued since it could easily result in muscle strains / tear.

Steps To Do:

• Establish the pulley machine at the highest setting.
• Stand tall with your back facing the machine.
• Attach a rope to the cable and grab both ends firmly above your head.
• The elbows must lie bent and close to your head.
• Lean forward and pull the rope handle with controlled motions.
• Continue pulling until the arms are extended straight in front of you.
• The same process should be done for 10-12 reps.

6. Cable Skull Crusher

Skull Crushers are typically done with dumbbells, but have you tried using a cable? While there’s not much difference in form, the cable version keeps tension constant throughout the workout.

This fantastic exercise is best done lying down on a bench. You can also alternate weights weekly - one day with a dumbbell, the next with cable.

Steps To Do:

• Lie down on a flat bench that is close to the cable machine. The head should lie close to the machine.
• Meanwhile, the pulley must be set below your body height to maximize the tricep stretch.
• Grab the rope handle with bent elbows (the elbows must lie close to the head like the overhead extension).
• Start pulling the handle away from the machine.
• Go in an upward direction, stretching the targeted muscles with proper momentum.
• Lower the arm back to the original pose and repeat for 10-12 reps.

7. Incline Skull Crusher

If you enjoy doing skull crushers on a flat bench, then adding an inclined version can be a fun next step. It’s considered more challenging than the flat version because it puts extra stress on the upper pecs, with the front delts taking the lead in the movement.

Incorporate the inclined skull crusher along with the flat version to add variety to your tricep workouts.

Steps To Do:

• Set yourself up on an incline bench, preferably 30 or 45-degree angle.
• The feet should be placed wider than shoulder width apart.
• The pulley must be set at a low height, similar to the flat version.
• Bend the elbows, keep them near your head, and begin pulling the handle.
• Raise them until the arms become fully extended.
• Remember to keep the elbows and upper arm stationary during the lift-off.
• Conduct 7-10 reps to complete a set.

8. Single Grip Tricep Pushdown

This is a fun twist on the OG triceps pushdown, done with just one arm. It’s more challenging since we have to support the entire cable weight with only one hand.

But this extra challenge can really pay off, giving us a better burn for the triceps brachii, making it even more effective.

Steps To Do:

• Stay in front of the machine with the shoulders relaxed and back flat.
• Attach a rope to the cable handle and grab both ends with your right hand.
• Now, bring them to the chest level - just like the two-handed pushdown workout.
• Slowly push the handles down, stretching the arm muscles along the way.
• Bring them to the original position after completing one powerful push.
• This move should be done 10 times.

1. Cable Barbell Curl

A barbell curl with a cable handle may be a unique choice to engage those bicep muscles. One benefit of using cables is that they offer constant tension throughout the full range of motion.

Consistently doing the barbell curl in your local gym can help develop stronger biceps brachii, along with forearms and brachialis.

Steps To Do:

• Stand beside a cable machine with the pulley height set to low or medium.
• Grab the bar handle firmly with a palm-up grip ( rope handle cannot be used here).
• Bring the handle close to your abdominals - this will be your starting position.
• Start curling the handle towards the top. The ideal position would be to reach the chest or neck.
• Bring the bar handle back to the starting position and repeat again.
• Do the cable barbell curl for 12-15 reps.

2. Preacher Curl

A preacher curl is practiced through putting your upper arms at an inclined bench. It offers better control compared to other weights like dumbbells.

Primarily being a great exercise for short head of biceps, it can also work the brachialis, deltoids, and forearms.

Steps To Do:

• Get seated in front of the cable machine, with your face facing the machine.
• Set the pulley to a low height, while the inclined bench will lie in front of you at 45-degree angle.
• Grab the bar handle and get into position by straightening the arms.
• Begin pulling the handle through bending the elbows.
• Keep the upper arm stationary during the entire process.
• Conduct this activity for 10-12 reps.

3. Drag Curls

Doing drag curls with a cable machine is a fine way to strengthen those biceps brachii and achieve a toned upper arm. While practicing it, take care of your elbows as it shouldn’t stray too far from your rib cage.

Steps To Do:

• Start by standing with your back straight and shoulders back and down.
• Set the pulley height to a low setting (near your knees).
• Now, grab the bar handle with a firm grip.
• The elbows should lie close to your body and slightly bent.
• Begin pulling the handle towards your chest.
• Do not move the elbows too much as it could render the exercise ineffective.
• Perform the drag curl for desired number of reps.

4. Cable Concentration Curl

The cable concentration curl is great for isolating the biceps and works best as a finisher in your biceps workout routine.

Unlike other exercises on this list, it minimizes engagement of the anterior delts, making it a true 'concentration' move.

Steps To Do:

• Stand near the cable machine with a slight bend in the knee to begin this exercise.
• The pulley height must be set to a low setting.
• Grip the handle with the right hand. Also, remember to put the right leg in front of the left leg.
• The right leg will support the right hand during the pulling process.
• Next, pull the cable handle slowly toward you to get a deep stretch in your biceps.
• Continue practicing this workout for 12-15 reps.

5. Rope Curls

With a rope handle, you can easily get a good stretch in the long head of the biceps. Using a rope attachment also helps in promoting the range of motion and building forearm muscles.

Steps To Do:

• Stand near the machine with the pulley height set to the lowest position.
• Hold the rope handle with both hands firmly. The arms should be extended straight.
• Maintain a straight back and then, pull the handle with controlled momentum.
• Don’t move the upper arm. Only move the lower part to properly engage the biceps.
• Continue pulling till the rope reaches the chest area.
• Return to the starting position and conduct 10-12 reps.

6. Hercules Curls

This is another fantastic biceps cable workout to try at your local gym. Stand between two pulleys and give them a strong pull, feeling that herculean strength rise in your upper body.

If you're looking to target your inner bicep muscles, then this arm workout with cable machine is a great choice.

Steps To Do:

• Stand between two pulleys with your back straight, chest puffed out, and shoulders relaxed.
• Grab the cable handles on each side, extending the arms in the process.
• Take a deep breath and start pulling both handles at the same time.
• Curl the handles inward toward your body, at the head level.
• Get back to the starting pose with slow, controlled motions.
• Conduct 10 reps to feel a good burn in the arm muscles.

7. Reverse Curl

A reverse curl is done by grabbing the cable handles with a pronated grip. This hand position helps engage the bicep’s long head and brachialis muscles effectively. If you’re already familiar with the traditional curl, this exercise will be an easy addition for you.

Steps To Do:

• To do this workout, begin by standing near the machine.
• Put the height of the pulley below your knees to get maximum pulling power.
• Grip the bar handles with a pronated grip. The handle must be at your waist level.
• Next, pull the handle slowly and steadily.
• Move the handle upwards till you can reach the chest.
• Then, lower the cable back to the initial position.
• Practice this move 12-15 times.

1. Develops Muscles

The major benefit of doing arm exercises with a cable machine is that it helps build muscles and tone the upper arm, contributing to better aesthetic appeal.

2. Engages Various Muscles

Since a majority of the cable arm workouts are done in standing pose, it can work various muscles at the same time, including the abs, hips, and oblique.

3. Improves Strength

Including these workouts in your routine ensures that you get stronger bicep and tricep muscles over time. This helps you in conducting various strenuous activities like lifting heavy objects with ease.

• Focus on conducting warm ups before jumping to these cable exercises. Warm up exercises like arm circles, band rotations, and arm swings can be practiced extensively.
• Use slow and controlled motions when pulling the cables toward the body. This process enhances the stretch quality and engages the targeted muscles more effectively.
• Add some variety to your arm workout by alternating the focus between the tricep and the bicep. Try switching from a high-pulley exercise to a low-pulley one to keep things dynamic.