Cable Arm Workouts (Guaranteed Mass & Strength)

Perform the Cable Tricep Pressdown with the straight bar attachment to target your lateral triceps head and medial effectively.

Here's how to do it:

1. Ensure your cable machine is loaded with your preferred weight for 12 consecutive reps without resting.
2. Stand with your right leg slightly forward for balance.
3. Take a pronated grip on the straight bar, slightly bending your knees and hips.
4. Press down the bar until your elbows fully extend.
5. Squeeze your triceps for one second in the bottom position.
6. Reverse by bending your elbow to return the handle.
7. Complete 12 reps, 4 sets, with no more than 90 seconds of rest between sets.

Related: Best Tricep Cable Exercises

Rope Tricep Pressdown

Perform the Rope Tricep Pressdown with the rope attachment for a modified elbow extension at the end of the motion.

Here's how to do it:

1. Load the cable machine for 12 consecutive reps without pausing.
2. Stand in front of the rope attachment, right foot slightly forward for balance.
3. Keep your back flat, bend knees and hips slightly.
4. Press the ropes downward by extending your elbows.
5. In the bottom position, flare your elbows for maximum triceps contraction.
6. Reverse the motion by bending your elbows.
7. Complete 12 reps, 4 sets, resting for 2 minutes between sets.

Enhance your triceps workouts with Reverse Grip Pushdowns using the straight bar handle for improved hypertrophy and strength.

Here's how to do it:

1. Load the cable machine for 8 consecutive reps.
2. Stand before the cable machine with your right foot forward for balance.
3. Take a reverse grip on the handle, slightly bending knees and hips for stability.
4. Push the bar downward by extending your elbows.
5. Hold the bottom position for one second.
6. Reverse the motion by flexing your elbows to return to the starting position.
7. Complete 8 reps, 4 sets, and rest for 3 minutes between sets.

Also Read: Triceps Pushdown Alternatives

Single Hand Reverse Grip Pushdown

Try the Single Hand Reverse Grip Pushdown, a unilateral variation of the previous exercise with the straight bar attachment.

Here's how to do it:

1. Load the cable machine with half the weight.
2. Stand in front of the cable machine.
3. Place the opposite leg from your working arm forward for stability.
4. Slightly bend your knees and hips.
5. Take the straight bar with the working arm, grip it firmly.
6. Push the straight bar downward by extending your elbow.
7. Hold the fully extended position for one second.
8. Reverse the motion by bending your working elbow to return to the starting position.
9. Complete 8 reps, 4 sets, resting for 3 minutes between sets.

While not the most efficient triceps exercise due to the unique body position required, unilateral cable kickbacks can complement your workout for enhanced hypertrophy effects.

Here's how to do it:

1. Load the cable machine appropriately for 8 reps with each hand without pausing.
2. Stand before the cable machine, bending your torso forward to be parallel to the floor.
3. Keep your back straight and knees slightly bent.
4. Grip the rope with your working leg securely.
5. Initiate the exercise with the extension motion in your working arm.
6. Hold the fully extended elbow position for one second.
7. Reverse the motion by flexing your working elbow to return to the starting position.
8. Complete 8 reps, 3 sets, and rest for 90 seconds between sets.

Cable Skull Crusher

Activate all three triceps heads with Cable Skull Crushers, leveraging the unique shoulder position.

Here's how to do it:

1. Load the cable machine for 8 consecutive reps without resting.
2. Place a flat bench 1 m in front of the cable machine.
3. Lie on the flat bench with your head closer to the cable machine.
4. Grab the straight bar attachment with a pronated grip above your chest.
5. Bend your shoulders 90 degrees, loading the bar above chest level.
6. Start by bending your elbows, moving the bar toward your head.
7. Hold for one second when the bar reaches head level.
8. Reverse the motion by extending your elbows.
9. Complete 8 reps, 3 sets, and rest for 2 minutes between sets.

Try the incline cable skull crusher, a variation targeting the same muscle groups (all three triceps heads).

Here's how to do it:

1. Load the cable machine for 10 consecutive reps without resting.
2. Place an incline bench 1 m in front of the cable machine.
3. Lie on the incline bench with your head closer to the cable machine.
4. Grab the straight bar attachment with a pronated grip above your chest.
5. Bend your shoulders 90 degrees (plus inclination), loading the bar above chest level.
6. Start by bending your elbows, moving the bar toward your head.
7. Hold for one second when the bar reaches head level.
8. Reverse the motion by extending your elbows.
9. Complete 10 reps, 3 sets, and rest for 90 seconds between sets.

Cable Barbell Curls

By including cable barbell curls in your workout regimen, you can develop brachialis muscles and biceps brachii on your forearms.

Here's how to do it:

1. Load the cable machine with sufficient weight.
2. Stand in front of the cable machine with a split stance, right foot slightly forward.
3. Keep knees slightly bent and hips engaged.
4. Set the cable low for upward curls.
5. Take a supinated grip on the bar attachment.
6. Curl the bar towards your shoulders.
7. Hold the top position for one second.
8. Reverse by flexing your elbows to return the handle.
9. Complete 10 reps, 4 sets, resting for 2 minutes between sets.

Performing Cable Drag Curls with less range of motion is excellent for building strength.

Here's how to do it:

1. Load the cable machine for 8 drag curls without pausing.
2. Assume the same standing split stance as before, with slightly bent knees and hips.
3. Take the bar attachment with a supinated grip, extending your shoulders for the drag curl position.
4. Curl the bar towards your shoulders, holding for one second at the end range of motion.
5. Reverse the motion by extending your elbows to return to the starting position.
6. Complete 8 reps, 3 sets, resting for 3 minutes between sets.

"A good bodybuilder uses every tool at their disposal to build muscle: Barbells for maximal loading, dumbbells to identify and attack muscular imbalances, and, especially, cables. The cable tree is, in many ways, your best friend in the weight room."

- Jake Dickson, Certified Personal Trainer

Rope Curls

Perform Rope Curls for excellent shoulder mobility and range of motion.

Here's how to do it:

1. Load the cable machine appropriately for 12 curls without pausing.
2. Assume the same position as before, ensuring a flat back and slightly bent knees.
3. Flex your elbows, curling the rope attachment towards your shoulders.
4. Hold for one second when the ropes almost reach your shoulders.
5. Reverse the motion by extending your elbows to return to the starting position.
6. Complete 12 reps, 4 sets, resting for 90 seconds between sets.

In my training experience, I've noticed that my clients achieved impressive arms results within a few months by incorporating this workout

Try Cable Preacher Curls for a biceps workout with constant tension.

Here's how to do it:

1. Load the cable machine for 8 preacher curls without pausing.
2. Place the preacher bench in front of the cable machine.
3. Sit on the bench facing the cable machine.
4. Grab the straight bar attachment with a supinated grip, similar to regular preacher curls.
5. Start by flexing your elbows, moving the bar towards your shoulders.
6. Hold for one second at the end range of motion with maximum elbow flexion.
7. Reverse the motion by extending your elbows to return the bar to the starting position.
8. Complete 8 reps, 3 sets, resting for 90 seconds between sets.