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.
Bicep 21s
• Attach a straight bar attachment to the bottom of a cable pulley.
• Face the cable and hold it in an underhand grip.
• Curl the attachment from the bottom position to half-way seven times.
• Then curl from the halfway point to the top of the movement seven times.
• Finally, complete seven full bicep curls.
TOP TIP: Try not to rest between sections – this is one continuous exercise.
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.
Cross Body Curl
• Attach a pair of stirrup handles to a low position on a functional trainer.
• Curl the left cable diagonally across your body, ending at your right shoulder.
• Return to the starting position and repeat with the right cable.
GET GOOD FORM: Keep control and muscle tension throughout the curl.
Curl Bar Bicep Curl
• Connect an EZ bar curl attachment to the lowest point on a cable pulley machine.
• Stand tall, holding the handles in an underhand narrow grip.
• Curl the bar upwards. Your knuckles should end the movement pointing at the ceiling.
• Lower back to the starting position with control.
WHY IT WORKS: Using an EZ curl bar attachment reduces strain on the wrist joints.
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.
Hammer Curl
• Connect a dual-tricep rope attachment to the lowest point on a cable stack.
• Facing the cable, grab each end of the handle with a neutral grip, palms facing each other.
• Curl the rope upwards, then lower.
GET GOOD FORM: Keep your elbows tucked into the side of your body.
High Curl
• Attach a pair of stirrup handles to a cable machine, at head height.
• Face the machine and grab both handles, with your arms horizontal.
• Curl the handles towards the crown of your head and return with control.
WHY IT WORKS: The high cable curl is great for improving muscle isolation and reducing strain on joints compared to free weight bicep curls.
Incline Curl
• Place an incline weight bench between two cable stacks.
• Attach two d-handles to a low pulley position and hold them, your elbows pointing down.
• Curl both handles upwards, keeping your upper arm as still as possible.
WHY IT WORKS: Incline curls target the long head of the tricep.
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.
Partial Cable Rope Tricep Extension
• Connect a tricep rope attachment to a high point on a cable pulley machine.
• Facing the attachment, hold it in a neutral grip (palms facing towards you).
• Pull the rope down to the bottom of the triceps extension range.
• Then release the tension until the attachment is at the half-way point of the exercise.
• Pull down again and keep performing these partial reps.
WHY IT WORKS: This exercise focuses on the portion of a triceps extension where the muscle is being challenged the hardest.
Paused Curl
• Attach an ez bar cable machine attachment to a low pulley position.
• Face the cable stack, grab the attachment and curl it, keeping your elbows tight to your body.
• At the top of the curl, pause for 2-3 seconds before lowering.
VARIATION: You can perform these with many different cable attachments, including a straight bar or d-handle.
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.
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.
Single Arm Overhead Curl
• Place a d-handle at either shoulder or head height.
• Stand side on and grip the attachment with your closest hand.
• Curl it towards your forehead.
WHY IT WORKS: This cable curl variation engages your shoulder stabilising muscles and promotes bicep stretch.
Single Arm Tricep Extension
• Attach a handle to the high point on a cable machine.
• Stand side on, holding the handle with the arm furthest from the machine.
• Keeping your arm straight, pull the attachment towards the outside of your hip.
GET GOOD FORM: Hold onto the upright with your free hand to keep your upper body steady through the exercise.
Spider Curl
• Place a straight bar attachment or EZ bar attachment to the low point on a cable pulley.
• Place an adjustable weight bench in front of the stack, with a 45-degree angle.
• Lay on the weight bench, facing the floor with your arms long.
• Grab the bar, palms facing up, and curl it towards your shoulders.
TOP TIP: Focus on squeezing your biceps at the top of each rep.
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.
V-Bar Bicep Curl
• Attach a V-bar handle to the lowest point on a cable pulley machine.
• Face the machine and grab the attachment in an underhand grip.
• Curl the bar towards your shoulders and return with control.
GET GOOD FORM: Keep your elbows tightly tucked against the sides of your body.
Wrist Curl
• Place a weight bench in front of a weight stack with an EZ bar attachment connected to a low pulley position.
• Sit on the bench, hold the bar with an underhand grip, and rest your forearms on your knees.
• Slowly curl the attachment using only your wrists, keeping your forearms and upper arms stationary.
GET GOOD FORM: Wrists can be delicate, so start this exercise using minimal weight.
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