Cable Arm Exercises

Cable machines are a fantastic way to strengthen your arms. With a range of different handles, there are so many ways to get bigger arms using cables.

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Bayesian Curl

• With a cable machine set to the lowest point possible, pull a stirrup handle away with both arms.
• Face away from the machine and hold the handle in one hand, by your side.
• Flex your elbow, keeping it close to your rib cage.
• Slowly lower the cable back to your side.

TOP TIP: Squeeze your bicep at the top of the movement.

From: How To Bayesian Curl

Bicep Curl

• Face the cable machine, with the attachment at the lowest point.
• Holding a Stirrup Handle, curl your arm upwards, until your elbow points towards the floor.

VARIATION: You can perform bilateral bicep curls with a straight bar attachment.

From: Crush Goals with Cables

Drag Curl

• Hold a straight bar cable attachment in an underhand grip. Your arms should be fully extended towards the floor.
• Drag the attachment upwards by moving your elbows backwards.

TOP TIP: Keep the attachment close to your body.

From: How To Perform Drag Curls

Overhead Tricep Extension

• Hold a double rope cable attachment.
• Take a few steps from the machine and turn to face away from it. Your elbows should be bent, with the tricep rope overhead.
• Extend your arms forward until your elbows straighten.

WHY IT WORKS: Overhead tricep extensions are a great exercise for hypertrophy.

From: Tricep Pushdown vs Tricep Extension

Preacher Curl

• Set a cable system to a low height, and attach a Straight Bar Cable Attachment.
• Sit on a low plyo box, pressing your elbows into your knees.
• Hold onto the cable attachment with your arms fully extended.
• Curl the bar towards your shoulders, keeping your elbows and upper arms stationary.

VARIATION: You can also perform a cable preacher curl by sitting on a preacher bench.

From: Every Preacher Curl Variation You Need

Reverse Curl

• Stand, feet shoulder width apart, and hold a straight cable attachment in an overhand grip.
• Fully extend your arms towards the ground.
• Curl your forearms until the attachment reaches chest height.

GET GOOD FORM: Keep your elbows in the same position throughout the exercise.

From: Best Upper Body Workout Using Cable Attachments

Tricep Pushdown

• Hold onto a double rope cable attachment, standing a few steps away from the cable machine.
• With your elbows at your side, and your arms at a 90 degree angle, push the cable down until your arms are fully extended.

TOP TIP: Tricep pushdowns are a great beginner arm exercise.

From: Tricep Pushdown vs Tricep Extension

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