Written by Sam Coleman | Co-founder
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
There's a reason why you walk into a gym and the cable machines are all taken like benches on a Monday. This popular piece of gym equipment does everything from giving you great options to train your whole body using a variety of attachments from ropes, d-handles, and straight bars to enabling you to use multiple grips at different angles to better develop your muscles.
When it comes to training biceps and triceps, the cable machine has a prominent place right alongside dumbbells and barbells. One thing it offers, which free weights cannot, is flat resistance, meaning the resistance never changes throughout the range of motion, leading to more hypertrophy.
In this post, we're focusing on utilizing the cable machine to hit your arms. We've got the 11 best cable exercises for the biceps and triceps and a cable arm workout, in addition to a brief anatomy review, benefits, and tips for better activating your arms.
Table of Contents:
- Arm Muscle Anatomy & Functions
- 11 Best Cable Arm Exercises
- Cable Machine Arm Workout
- Arm Muscle Activation Tips
- Benefits of Cable Arm Exercises
BICEPS AND TRICEPS ANATOMY AND FUNCTION
We're going to provide a brief arm muscle overview, so you have a solid understanding when you look through the best exercises. If you're ready to get right to the best cable arm exercises, continue scrolling.
BICEPS ANATOMY & Functions
The biceps brachii (biceps for short) is made up of two muscle heads, the short head and long head, located on the front side of the upper arm. We'll talk about this more later, but different grips and angles work the different heads, which is why we love the cable machine's versatility.
Biceps Functions:
- Primary Function: Elbow flexion, which is bending the elbow, like when you perform a curl.
- Rotating the forearm outward, known as supination (your palms will face up).
- Shoulder abduction, which is when the arm pulls away from the torso.
- Assists in shoulder adduction (coming back to the torso) and inward rotation of the arm.
TRICEPS ANATOMY & Functions
The triceps is Latin for three and the triceps is a three-headed muscle that sits on the edge of the arm. This muscle, which makes up 60% of the upper arm, consists of a medial head, lateral head, and long head. Similar to the biceps, different grips and angles will work the heads differently.
Triceps Functions:
- Primary Function: Elbow extension, which is straightening the arm at the elbow.
- Helps with shoulder extension (straightening the shoulder joint) and providing shoulder stability.
Note on Forearm Muscles: Your arms also include your forearms, which consist of several major muscles that, for the sake of simplicity, we will call your forearm extensors and flexors. The forearms play an important role in the movement of your elbows, wrists, and fingers.
11 BEST CABLE MACHINE ARM EXERCISES
There are many reasons we love the cable machine, but one of the big ones is its ability to work our biceps and triceps. There is no shortage of excellent cable machine arm exercises, but we've narrowed it down to the best of the best.
The top 11 cable machine arm exercises are:
- Reverse Cable Biceps Curl
- Underhand Cable Biceps Curl
- Unilateral Cable Preacher Biceps Curl
- Cable Rope Curl
- Overhead Cable Biceps Curl
- Supine Cable Biceps Curl
- Supine Cable Triceps Extensions
- Unilateral Cable Triceps Pushdown
- Overhead Triceps Extension
- Decline/Incline Bench Cable Triceps Extension
- Unilateral Cable Triceps Kickbacks
Are you ready to get your flex on? Then let’s go.
1. Reverse Cable Biceps Curl
Using a straight bar attachment with an overhand grip the reverse biceps curl trains the smaller forearm extensor muscles that can get overpowered by the larger forearm flexor muscles. Although the extensor muscles are small, training them will go a long way to keeping your elbows healthy.
In addition, the reverse grip curl best activates the long head of the biceps due to the pronated grip.
How to do the Reverse Cable Biceps Curl:
- With the cable machine on its lowest setting hold a straight bar with an overhand grip, your knuckles facing away from you.
- Keep your wrists in neutral while you curl the straight bar to the front of your shoulders.
- Pause for a second and slowly return to the starting position.
- Resets and repeat for reps.
Form tips: The reverse overhand grip is your weakest grip for curls and for this reason, you will use less weight than other variations. It is imperative to keep the wrists in neutral through this exercise.
Best rep range: 8-15
2. Underhand Cable Biceps Curl
The underhanded grip biceps curl trains both heads of the biceps and the biggest forearm muscles and is by far your strongest grip. This allows you to load up more than any other variation.
When using the straight bar, you can vary your grip in and out to train the short and long head of the biceps (more wide = more short head).
How to do the Underhand Cable Biceps Curl:
- With the pulley on the lowest setting, hold a straight bar with an underhand grip with the grip width of your choice.
- Walk back until the weight stack is separated and your feel tension.
- Curl the straight bar to the front of your shoulders and squeeze the biceps at the top of the contraction.
- Slowly lower until elbows are straight.
- Reset and repeat for reps.
Form tips: Keep your upper back tight to prevent leaning too far forward. Vary the width of your grip from set to set to train both the short and long heads of the biceps.
Best rep range: 8-20
3. Unilateral Cable Preacher Biceps Curl
For this you can pull the preacher bench to the cable machine or simply set up an incline bench some distance away from the cable machine which simulates an effective bicep curl variation of the preacher's biceps curl.
The preacher curl is a great exercise for the short head as it involves elbow flexion with your elbows out in front of you. If done unilaterally with a stirrup handle, you can strengthen imbalances between your biceps while taking the muscle through a large range of motion.
How to do the Unilateral Cable Preacher Biceps Curl:
- Set up the pulley a few rungs above the bottom and attach the handle to the cable.
- Walk back and place your upper arm on the incline bench with an underhand grip with your elbow straight.
- Curl the handle to the top of your shoulder and pause for a second.
- Slowly lower until your elbow is straight.
- Reset and repeat.
Best rep range: 8-12
Form tips: Keep your posterior upper arm glued to the bench at all times. This will put the focus entirely on the biceps.
4. Cable Rope Curl
The cable rope curl needs to be a staple in your cable arm exercises routine because it’s similar to dumbbell hammer curls. The neutral grip is easier on your elbows and shoulders because your shoulder is neither externally nor internally rotated.
Hammer curls train the long head of the bicep and the brachioradialis which is an important and neglected forearm muscle.
How to do the Cable Rope Curl:
- Start by clipping a rope attachment to the cable machine, set at the lowest setting on the pulley.
- Grip the rope on both ends in a neutral grip and walk back until you feel the tension.
- Keeping your wrists in neutral, curl until the rope is near your shoulders.
- Pause for a second and then slowly lower down until your arms a straight.
- Slowly lower down to the starting position and repeat for reps.
Best rep range: 12-20
Form tips: Spreading the rope apart at the end of the movement will give your biceps an extra contraction. If the end of the ropes handles bother you, hold it lower down.
5. Overhead Cable Biceps Curl
The overhand cable biceps curl trains the biceps laterally instead of anteriorly. And this exercise great option to target the biceps (both heads, with emphasis on the short head) and grow your arms from a different angle.
Depending on the cable machine you need to be able to fully flex and extend your elbow. If the cable machine is too small, do one arm at a time.
How to do the Overhead Cable Biceps Curl:
- Set the pulley on each side at shoulder height with a stirrup handle.
- Stand in the middle of the cable machine with a handle in each hand.
- With both arms straight pull the handles towards your shoulders
- Keep your wrists in neutral and squeeze the biceps at the end of the curl.
- Slowly straighten your arms to return to the starting position.
- Reset and repeat.
Best rep range: 12-15
Form tips: Fully flex and extend your elbows and perform the exercise with tempo to really feel the biceps muscles working.
6. Supine Cable Biceps Curl
When you’re looking to spice up your cable curl game, try supine cable curls. This is one of our favorite cable arm exercises because it gives you more stability which drives more action to your biceps. Plus, because you’re lying down, you cheat less, again putting more focus on the biceps.
And you’re training them from a different angle for better muscle development. A standard grip with a straight bar attachment is great for both heads of the biceps, but you can play around with grip width and attachments if you want to emphasize the activation of a specific biceps head.
How to do the Supine Cable Biceps Curl:
- Set up the pulley with a straight bar attachment at hip height and place a weight bench at leg length away from the cable machine.
- Hold the straight bar with both hands and lie back on the bench and place your feet on the cable machine or on the floor.
- Hold the straight bar with your elbows straight and core engaged to keep your back neutral.
- Then curl the attachment until your biceps are fully flexed with the wrists in neutral.
- Slowly return to the starting position and reset and repeat.
Best rep range: 8-20
Form tips: Make sure you keep your back flat on the bench and only use your biceps to curl the weight. Start on the lighter side until you get the hang of it.
7. Supine Cable Triceps Extension (Skull Crusher)
Similar setup to the supine cable bicep curl except the weight is behind you. Think of a triceps skull crusher but with a cable machine. Because you’re lying down it drives more engagement to the triceps, and you cannot use other parts of the body.
The large range of motion and the pre-stretch before the contraction make this a solid option for building muscular triceps. As for triceps muscle head activation, since your arms will be out in front of you, it emphasizes the long head, but it is also great for the lateral head and medial head.
How to do The Supine Cable Triceps Extension:
- Set up the pulley above weight bench height with a rope attachment
- With the weight stack behind you, grab the rope with both hands and lie down on the bench with your feet on the ground.
- Bend the elbows to lower back behind your head.
- Straighten the elbows, keeping the wrists in neutral, and squeeze the triceps when fully extended.
- Bend the elbows as you’re returning to the starting position.
- Reset and repeat.
Best rep range: 12-20
Form tips: Keep your body glued to the bench to only use your triceps.
8. Unilateral Cable Triceps Pushdown
Like with all unilateral exercises the unilateral triceps extension will strengthen muscle imbalances between sides if any exist. Using a D-handle attachment, you can perform triceps pushdown with an overhand or underhand grip. Changing your grip and position with the exercise will allow you to effectively train all 3 heads of the triceps.
A V-handle is also good if going overhand as it pronates your hands almost halfway between neutral and overhand, which is easy on the wrists and allows for greater loads.
How to do The Unilateral Cable Triceps Pushdowns.
- Set the pulley to its highest point with a d-handle or v-handle.
- Take an under/overhand grip and bring your arm to your side and have a slight forward lean of your torso.
- Your arm should be flexed.
- Pushdown until your elbow is fully extended and pause.
- Slowly return to the starting position and reset and repeat.
Note: You can also use a straight bar attachment to do underhand (reverse grip) triceps pushdowns, which will better emphasize your medial triceps head.
Best rep range: 8-15
Form tips: Slight forward lean of the torso hits the triceps more effectively. And remember, cable arm exercises are great because you can hit them from different angles too!
9. Overhead Triceps Extension
Overhead triceps extension hits all three triceps heads but with a focus on the long head. This is not the strongest triceps muscle (that’s the lateral head) but it is the biggest and adding muscle to this will make your arms look bigger for more flex appeal.
This variation will improve your lockout strength, particularly with any overhead press variation.
How to do The Cable Overhead Triceps Extension:
- Set a pulley to its highest point (or lower point depending on how it feels for you and your stature) with a rope attachment.
- Grab the attachment with both hands and then turn around so you are facing away from the machine.
- Stand in a split stance with the attachment behind your head and elbows bent.
- Extend your elbows to pull the rope attachment over your head.
- Squeeze your triceps at the end of the movement.
- Slowly return to the starting position and reset and repeat.
Best rep range: 8-20
Form tips: While in the split stance lower your head and look at the ground. Spreading the rope apart at the end of the movement will add further tension to your triceps.
10. Decline/Incline Bench Cable Triceps Extension (aka Decline/Incline Skull Crusher)
This is a difficult exercise to set up seeing you need an adjustable weight bench, but this variation really hits the triceps hard. Because you are angling your body, you’re increasing the ROM and your arms have further to travel to complete the rep,
This means a greater stretch and more muscle-building potential for you.
How to do The Decline Bench Cable Triceps Extension:
- Set the cable pulley on its lowest setting with a decline bench a foot in front of it.
- Lay back on the decline bench, secure your feet and grab the attachment with both hands.
- Straighten the elbows and squeeze the triceps when fully extended.
- Bend the elbows to slowly return to the starting position.
- Reset and repeat.
Note: For a greater, allow your hands to come behind your head more, this is great for increasing muscle recruitment of the triceps, especially the long head.
Best rep range: 8-12
Form tips: This exercise puts a great stretch on the triceps for more hypertrophy gain, but it is tough on the elbows so let discomfort be your guide.
11. Unilateral Cable Triceps Kickbacks
Unilateral cable triceps kickback is another solid option to further enhance your triceps game.
Similar to the dumbbell version but only better because you have constant tensions throughout the ROM. You have the option not to use any attachment here, it’s a matter of personal preference.
How to do The Unilateral Cable Triceps Kickbacks:
- Adjust the pulley to its highest point with or without an attachment.
- Grab the cable with one hand with your elbow bent and close to your torso and back to create tension.
- Then hinge at the hips while resting your non-working hand on your thigh.
- Extend your elbow, bringing the hand down and back.
- Slowly return to the starting position and reset and repeat.
Best rep range: 8-15
Form tips: If grip strength is an issue, use an attachment. When you hinge, feel it in your hamstrings and not your back. And, always keep your upper arms stationary.
Cable Machine Arm Workout
Ideally, you will use a variety of training equipment, including dumbbells, barbells, cable machines, and bodyweight exercises, to train your arms. But, if you're looking for a great cable machine workout, you've come to the right place.
This routine utilizes supersets, and the ones we programmed allow for quick transitions between exercises within the supersets.
Superset #1 (3 sets x 8-15 reps each):
- Cable Rope Hammer Curls
- Cable Rope Overhead Extensions
Superset #2 (3 sets x 8-12 reps each):
- Cable Straight Bar Reverse Grip Curl
- Cable Straight Bar Reverse Pushdown
Superset #3 (3 sets x 10-15 reps each):
- Cable Supine Straight Bar Biceps Curls
- Cable Supine Straight Bar Tricep Extensions (Skull Crushers)
Superset #4 (3 sets x 8-12 reps each side):
- Cable Overhead Biceps Curl (Stirrup Handle)
- Cable Triceps Kickbacks
Rest ~60 seconds between sets.
Looking for a program that utilizes the cable machine plus other implements? This is The Ultimate Arm Workout at the Gym.
Biceps’ Head Activation Tips
You've got the best bicep exercises and cable arm workouts! Now it's time to learn how to keep your arm muscles activated when performing them. Notice that different grips will work different parts of your biceps, meaning a variety of grips is important for building arm muscles.
Long Head Biceps Activation (Biceps Peak):
- Bring your hands closer together (close grip).
- Use a neutral grip, aka hammer grip.
- Curling with your elbows at your side.
- Curling with your elbows back behind you.
Short Head Biceps Activation (Biceps Width):
- Curl with your elbows in front of your body (upper arm held up parallel with the floor).
- Curl with a wide grip.
- Curl with a supinated grip (palm held upward and outward.
- Curl with your arms held laterally toward your body.
Triceps’ Head Activation Tips
Your horseshoe-shaped muscle won't grow itself! Use these activation tips when performing your cable arm exercises for more triceps muscle growth. Similar to your biceps exercises, you should include a variety of grips in your triceps training, so you hit all angles of the muscle.
Medial Head Triceps Activation:
- Use a reverse grip (underhand grip).
- Keep your elbows at your sides.
- Responds better to higher reps.
Lateral Head Triceps Activation:
- Keep elbows at your side.
- Use an overhand grip.
- Responds better to heavier loads.
Long Head Triceps Activation:
- Elbows overhead.
- Elbows out in front of you (both overhead and elbow up work your long head from a stretched position).
BENEFITS OF TRAINING THE BICEPS AND TRICEPS
Besides the perfectly acceptable vanity reason of having some impressive guns, there are important reasons why you should include cable arm exercises in your training routine.
- Better Shoulder Stability: All the muscles that attach to the shoulder joint and shoulder blades assist in shoulder stability. So, the stronger they are, the more stability your shoulder has.
- Elbow Health: The triceps and biceps tendons attach in and around the elbow. Strengthening the triceps and biceps muscles also strengthen the tendons and bones surrounding the elbow joint too, to help keep your elbows healthy and strong.
- Lift More Weight: You’re only as strong as your weakest link. Because the biceps and triceps assist in compound moves such as chin-ups, rows, bench, and overhead pressing, having strong bi’s and tri’s will help you lift more weight.
- Better Sports Performance: Any sport where you hit a ball, fend off an opponent, or throw a ball hard and fast needs triceps and biceps strength and endurance. Why? Because a lot of sporting actions use elbow flexion and extension.
ADVANTAGES OF TRAINING ARMS ON THE CABLE MACHINE
There are 4 major advantages to performing cable arm exercises.
- More Core Work: Because most arm exercises on the cable machine are performed standing, training on the cable machine engages the muscles of the lower back, hips, obliques, and abs, otherwise, known as the core.
- Constant Tension Throughout The Range Of Motion: Each free weight strength exercise has a strength curve, which is the force generated at each point throughout an exercise's ROM. Because of your joint angles, the resistance is not constant. But not so with the cable machine, which provides constant tension throughout the ROM, resulting in more muscle and strength1.
- Variety: There is a multitude of exercises that can be done on the cable machine with a choice of handles that also allow you to vary your grip. Plus, you can switch between exercises with minimum fuss, allowing you to do more work in less time.
- Muscle Development: With the cable machine's freedom of movement, combined with the ability to go high and low and to change handles, you’ll be able to train the muscles from a variety of angles for total muscle development.
Cable Arm Exercises: Final Takeaways
When it comes to isolating muscle for strength and size, having tension is your best bet. Fortunately, the cable machine with its constant tension throughout the ROM is a great option for building a muscular set of arms.
These 11 cable exercises for your arms combined with compound strength moves will give you all the flex appeal you need.
If you're looking for even more great cable exercises, be sure to check out this Bicep Cable Workout, which focuses on building mass and strength in your upper arms. Interested in adding a cable machine to your home gym? Head to our list of the Best Cable Machines on the market today!
Prepare to maximize your gains with our exclusive 12-week hypertrophy training program. Choose between a 4 or 5 day training split and gain 2-12 pounds of muscle over 90 days...
References:
- Signorile JF, Rendos NK, Heredia Vargas HH, et al. Differences in Muscle Activation and Kinematics Between Cable-Based and Selectorized Weight Training. Journal of Strength and Conditioning Research. 2017;31(2):313-322. doi:https://doi.org/10.1519/JSC.0000000000001493
Sam Coleman
Author