With all the new advances in technology, you’d think going to the gym would be a thing of the past.
But working out is still one of the best ways to look and feel great – and at-home cable arm workouts are an easy and effective way to get that perfect “gunshow” look.
So, forget your outdated version of bench presses with free weights: let's explore how we can use modern cable machines for ultimate arm-day satisfaction:
Best Cable Arm Exercises For Mass
We are going to talk about the best cable arm workouts for beginners and professional athletes to help up their fitness game:
1. Cable Bicep Curls
Cable bicep curls are excellent for building and strengthening the bicep muscles, a prominent muscle group in the upper arm.
By using a cable machine, you can maintain constant tension on the biceps throughout the exercise, which can help stimulate muscle growth.
This exercise also allows for a full range of motion and provides a level of stability, reducing the risk of cheating with momentum.
Cable bicep curls effectively isolate the biceps and target them specifically, contributing to improved arm aesthetics and functional strength.
Step-By-Step Guide:
- Stand in front of a cable machine with a straight bar attachment.
- Adjust the weight stack to your desired resistance.
- Grasp the bar with an underhand grip (palms facing upward), hands about shoulder-width apart.
- Stand upright with your back straight and core engaged.
- Keep your elbows close to your body and your upper arms stationary.
- Exhale as you curl the bar upward, bringing it toward your chest while contracting your biceps.
- Inhale as you slowly lower the bar back down to the starting position, maintaining control.
- Perform the desired number of reps.
2. Cable Skull Crushers
Cable skull crushers are a valuable exercise for targeting the triceps, the large muscles on the back of the upper arm.
This is one of the best arm cable workouts that helps develop triceps strength and size, which is essential for various pushing and pressing activities.
Using a cable machine adds resistance throughout the entire range of motion, providing a consistent challenge to the triceps.
Additionally, cable skull crushers can be a safer alternative to using free weights since the cable helps control the movement and reduce the risk of injury.
Step-By-Step Guide:
- Attach a straight or EZ-curl bar to the upper pulley of a cable machine.
- Lie on a flat bench or an incline bench, facing away from the machine.
- Reach back and grip the bar with a pronated (palms facing away) grip, hands slightly wider than shoulder-width apart.
- Extend your arms fully, keeping the bar directly above your forehead.
- Lower the bar by bending your elbows, allowing it to move toward the top of your head.
- Keep your upper arms stationary and your elbows pointed upward.
- Exhale as you extend your arms and return to the starting position.
- Inhale as you lower the bar again, maintaining control.
- Perform the desired number of reps.
3. Cable Hammer Curls
Cable hammer curls are an ingenious way to work the brachialis and brachioradialis muscles in the forearm and the brachialis muscles underneath the biceps. These muscles play a crucial role in overall arm development and strength.
The neutral grip used in this cable arm exercise helps prevent wrist strain and adds variety to arm workouts.
By targeting these often-neglected muscles, cable hammer curls contribute to balanced arm development and enhanced grip strength, which can be particularly beneficial for athletes and weightlifters.
Step-By-Step Guide:
- Stand in front of a cable machine with a straight or rope attachment.
- Adjust the weight stack to your desired resistance.
- Grasp the attachment with a neutral grip (palms facing each other).
- Keep your back straight and core engaged.
- Curl the attachment upward while keeping your elbows close to your body.
- Exhale as you lift the weight, contracting your brachialis and brachioradialis.
- Inhale as you lower the attachment back down with control.
- Perform the desired number of reps.
4. Cable Tricep Kickbacks
Cable tricep kickbacks are great for isolating and strengthening the forearms and triceps.
The cable machine provides constant resistance throughout the movement, making it an effective way to work the triceps without relying on other muscle groups.
Strong triceps are essential for various pushing and pressing movements, such as bench presses and push-ups, making this exercise beneficial for both aesthetics and functional strength.
By using the cable, you can achieve a full and controlled range of motion, reducing the risk of cheating or using improper form.
Step-By-Step Guide:
- Attach a single-hand handle to the low pulley of a cable machine.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the handle with one hand, keeping your elbow bent at a 90-degree angle.
- Position your upper arm parallel to the floor and your forearm perpendicular to the floor.
- Extend your arm fully, pushing the handle back while keeping your upper arm stationary.
- Exhale as you extend your arm.
- Inhale as you return to the starting position with control.
- Perform the desired number of reps, then switch to the other arm.
5. Cable Preacher Curls
Cable preacher curls target the biceps and provides a unique angle for arm training. This cable arm exercise for mass helps build peak biceps, contributing to an impressive overall arm appearance.
By using the preacher bench and cable machine, you can maintain constant tension on the biceps throughout the movement, promoting muscle growth and definition.
Cable preacher curls also provide a stable and controlled environment, reducing the risk of injury and promoting proper form, making them a valuable addition to your arm workout routine.
Step-By-Step Guide:
- Attach a preacher curl attachment to a cable machine.
- Adjust the seat and pad height to your preference.
- Sit on the preacher bench, placing your upper arms on the pad with your chest against it.
- Grasp the bar with a shoulder-width underhand grip.
- Keep your back straight and core engaged.
- Curl the bar upward while keeping your upper arms on the pad.
- Exhale as you lift the bar.
- Inhale as you lower the bar back down with control.
- Perform the desired number of reps.
Final Verdict
Arm workouts with the cable machine can be a great addition to your strength-training routine.
No matter if you're just beginning or an experienced weightlifter, these workouts will provide a unique challenge – plus they'll save you time and money.
So, what are you waiting for? Go get that cable workout today and start building those arms of steel.
Don’t worry if it feels like heavy lifting at first. With some practice, patience, and determination (not to mention discipline!), you'll soon find yourself switching up grips and angling your body to engage different muscles like a professional athlete.
