You might be noticing that weight lifting is not limited to dumbbells and barbells. This allows you to develop larger arms. You can also increase your results by including cables in your workout program.
The following article will help you get started with using the gym’s cables. Here are 10 exercises that can be done with the cable machine to your arms. You’ll first need to get warm.
Renew Your Muscles and Joints
The main reason is that muscles will be stiff if you do exercise very early in the morning.
Proper warming up is crucial before you begin any activity. When introducing a new routine, athletes neglect to plan their meals and follow the same schedule.
Although it might sound like an inefficient use of time and energy, warming up is a great way to spend your entire triceps cable work out. You’ll see the benefits of this effort once you consider how they can protect you against injuries. You should not exercise in ways that aren’t within the range of motion for the muscle groups you’re training.
Many gyms have an even bench that can be used to warm up before or after exercise. You could use the step to your upper body and arms for warm-up. The bench also can be used to perform modified planks by placing your arms onto the bench while maintaining a plank position.
Planks are a good way to strengthen your abdomen muscles, without putting too much strain on your lower back.
Cable Exercises For Arms
This machine can be used in many different ways to give your arms a work out. These are only a few.
#1 Cable Rope Curls
Let’s say you are looking for a basic cable machine to do Bicep exercises. Cable rope curls are a great option in this case. These are very similar to dumbbell-hammer curls. They place more stress on the muscles during exercise. This can cause muscles to fatigue faster and lead to strength gains as well as hypertrophy.
Attach a rope to the end of the device at the lowest angle. With your palms facing each other, hold the end of your device with your elbows close to your body.
Next, follow the following order:
- Breathe deeply and hold your core.
- After exhaling, step back and bend your elbows. Then, curl the rope towards your body.
- When curling your rope, make sure your wrists are straight.
- When your elbows are bent fully, squeeze your biceps.
- Slowly lower the rope attachment by inhaling until it reaches the starting position.
#2 Cable Tricep Extensions
You can add cable tricep extension to your routine by using the cable. You will require a rope attachment to perform this exercise. To place the rope at the highest point, adjust the settings on the machine. Take both the ends of the rope attachment and hold them in your hands. Now, face the apparatus. To feel the stretch sensation in your chest, take a split position and hold the rope attachment high above your head.
Next, follow these instructions:
- Take a deep breath in and brace your core.
- While exhaling while inhaling, raise your elbows to straighten the ropes.
- Keep your wrists straight.
- Keep your elbows fully extended by squeezing your triceps.
- Slowly inhale and slowly bend your elbows to return to the original position. Continue this motion for as long as you can until you reach the end of the line.
#3 Rope Curl Hammer
You will only need one pulley cable and an attachment to make your forearms stronger.
Get into a straight position and follow the steps below:
- You should make sure that the machine has the pulley at low.
- You must face the machine.
- Hold the rope handle in your hands so that you face each other.
- Start with your arms outstretched, and then pull the rope towards the chest.
- Reduce and then repeat the entire movement.
- Keep your back straight and don’t swing the rope while you pull it upwards.
Single-Arm Cable Curls
To correct any imbalances, you can do a range of single-arm exercises while doing an arm exercise on a cable machine. This exercise should not be done with your back arched. Don’t let your momentum get in the way of strengthening your muscles.
Begin by attaching a handle to your machine. Adjust it to its lowest setting. You will need to place your hand on the machine and grip the handle using your right hand. Your palm should be facing up (supinated).
Lay your arm flat on your hip or allow it to hang down from your side. Then, follow these steps:
- Take a deep inhale and brace your spine.
- Reflex and bend your elbow. Then, curl your handle towards your chest.
- Keep your wrist straight and bend your elbow.
- Keep your elbow extended by pressing your bicep.
- To lower your weight, inhale and slowly straighten the elbow using full range of motion.
- You can repeat the same exercise with both your arms.
#5 Straight Tricep Printdowns
As part of an upper-body workout, this is one of the best two-arm cable exercise you can do. This exercise should not be performed with your back arched. Don’t use your strength to support the muscles that you are trying to build.
Start by connecting straight bars to the cable machine. Then, adjust it until you reach its highest point. With your palms facing down and elbows bent, grab the bar using both hands.
Next, take the following actions:
- Take a deep breath in and brace your core.
- As you inhale, straighten your elbows and push the bar toward your hips.
- When pressing down on the bar, make sure you have straight wrists
- When you have extended your elbows fully, squeeze your triceps.
- Now take a deep breathe and bring your elbows back down to where they were before. Your elbows should now be in full motion back to the starting position.
#6 Single Arm Cable Tricep Kickbacks
The tricep kickback is another excellent single-arm cable exercise. This workout is done with only the cable and no handle. This is an option that you might consider. You can try it. First, place the cable at the highest point on the machine. Next, grip the cable with one hand and keep your elbow bent. To release tension, you will need to retrace your steps and then bend your knees. Next, move your hips slightly towards your body while placing your left hand on either your right or left thigh.
Next, follow these instructions:
- Breathe deeply and hold your core.
- Take a deep breath and then stretch your elbow. The cable should be held straight down by the other hand.
- Press your triceps and keep your wrist straight.
- Continue to breathe and bring your elbow back into the original position.
- You can repeat the same exercise with the opposite arm.
#7 Curls For Overhead Cables
It’s a great way to increase your strength and extend your arms. To do this, you will need to sit down on the center of the machine and hold a cable in each hand. Do not arch your back while doing this exercise. Don’t focus on your strength and not the muscles you want to strengthen. Attach the handle to each cable. Next, adjust the cables so that they are on your shoulder. Holding a cable with one hand should be your goal. Keep your hands straight, and keep your palms facing upwards.
Next, follow these instructions:
- Take a deep breath in and brace your core.
- Take a deep breath and then exhale. Next, bend your elbows to pull the handles towards your shoulders.
- Keep your wrists straight while moving your elbows.
- Inhale again and align your elbows. Return to your starting position by using your full movement.
#8 Supine Cable Curls
Supine cable curls are a great way to get creative with your bicep curls. Although the exercise looks simple, it’s actually quite complex as you are seated on a bench. In order to complete the exercise, move the cable toward the bottom of the machine. If the bench is being used, then you will need to sit down on the ground. Attach the rope or straight bar attachment to your cable. Take the attachment in each hand, facing the ceiling, with your palms facing up.
Next, please follow these steps:
- Take a deep inhale and brace your spine.
- Place your back against the bench and place your feet on the floor.
- By keeping your arms straight, you can keep the attachment in place. Take another inhale and strengthen your core.
- Take a deep breath and exhale. Next, bend your elbows so that the attachment is at your shoulder level.
- Keep your wrists straight while extending your elbows.
- Now take a deep breath and raise your elbows to return to the original position. Continue to move backwards with all of your motions.
#9 Supine Cable Extensions
You can do tricep extensions while supine if you are already lying down for the bicep curl. You can do this with dumbbells or a skull crusher, but you could also use cables. You set it up in the same way as you do cable bicep curls. You can also pull the bar or rope attachment up above your head while keeping your arms open (just like you would for the pulldown.
Place both your feet on the floor and follow the steps:
- Breathe deeply, strengthen your core.
- Pull the bar or rope attachment to your head by bending your elbows.
- Take a deep breath and extend your arms straightening your wrists while you inhale.
- When your elbow is fully extended, make sure to squeeze your triceps muscles.
- Slowly breathe in through your nose and bend your elbows.
#10 Single-Arm Cable Preacher Curls
The single-arm preacher curl is another good cable-arm exercise. To perform this exercise you will need to reach over an adjustable bench that is set in a sitting posture. Do not arch your back while doing this exercise. Don’t let your momentum get in the way of what you want to do. Connect an extension handle to the cable. Next, place the extension handle onto your cable with your left hand facing up.
Sit down on the back side of the bench and lean forward. Then, continue the sequence:
- Take a deep breath in and brace your core.
- Relaxe your shoulders and bend your elbow to pull the handle towards you shoulder.
- Once you bend your elbow, squeeze your bicep and keep your hands straight throughout this exercise.
- Take a deep breath and straighten your elbow. Next, gently lower the handle to the ground using all your strength.
Straight Curls
For the final exercise, you will need a single pulley machine that has a straight handle. This is especially important for those who are looking to build their biceps. You should complete every rep carefully and slowly, with intense contractions at the top of each repetition.
Follow these steps to get started:
- You should make sure that the machine has the pulley at low.
- Grab the bar, and place your feet directly on the flooring in front of it.
- Standing straight up, extend your arms fully and place your hands on the bars.
- Reduce the bar and keep moving.
Training Supplements
You may also consider supplements for faster results. Supplements can work well when combined with weightlifting methods and a personal trainer.
To enhance your recovery and fitness, The ultimate Pump Stack is a great addition to any type of exercise. This is an amalgamation of the best pumps products. The unique combination of these ingredients can increase the production and blood flow of nitric oxygen, as well as muscle endurance.
A high-protein diet has shown to increase your metabolism, and give you more energy for your workouts. For those who want to lose weight, an increase in protein intake can have a positive effect on your metabolism. More protein, if all other factors are equal, can help increase lean mass retention while decreasing fat loss.
Now It’s Time to Work on Those Arms.
You can see that there are many exercises you can do with cable machines to strengthen your arms. No matter if your main goal is bodybuilding to gain strength or weight, it doesn’t really matter. These workouts work regardless of your goal. Try a few to see the results.