8 Cable Arm Workouts To Build Massive Arms & Strength 2024: Give cables a chance if you want big arms that turn heads and enhance strength. At the gym, the cable machine is typically overlooked, but its constant tension can boost arm workouts.
8 Cable Arm Workouts To Build Massive Arms & Strength 2024
Cables maximize muscle growth and strength by maintaining tension throughout the movement, unlike free weights. These eight cable arm exercises can help you build arms that stand out in 2024. Prepare for intense burn, vein popping, and development like no before.
1. Cable Bicep Curl
For substantial arm growth, the cable bicep curl is essential. This exercise makes the biceps work hard throughout the range of action by applying consistent tension.
How to perform:
- Attach a straight bar to a cable machine’s low pulley.
- Stand tall with your feet shoulder-width apart and hold the bar underhand (palms up).
- Squeeze your biceps as you curl the bar toward your shoulders.
- Keep biceps tight as you lower the bar slowly.
Why it works: The cable bicep curl targets the entire bicep for peak contraction and arm pop. This exercise maximizes muscular hypertrophy and strength with continual tension.
2. Overhead Cable Tricep Extension
Workout with the overhead cable tricep extension for thick, defined, and muscular triceps. Stretching and contracting the long head of the triceps adds size and shape to your arms.
How to perform:
- Attach a rope handle to the upper pulley.
- Hold the rope behind your head with both hands, away from the machine.
- Lift your arms until your elbows are locked out, then slowly lower the weight behind your head.
Why it works: This exercise focuses the lengthy triceps head, giving your arms a horseshoe form. A special stretch from overhead promotes muscle growth.
3. Cable Hammer Curl
Want thicker arms? Go for the cable hammer curl. This curl works the brachialis, the muscle under the biceps that gives your arms a full, thick look.
How to perform:
- Attach a rope handle to a cable machine’s low pulley.
- Stand tall and hold the rope with palms facing each other.
- Keep your elbows close and curl the rope toward your shoulders.
- Lower the rope slowly after squeezing at the top.
Why it works: Cable hammer curls widen and thicken upper arms and forearms by targeting the brachialis and brachioradialis. This movement can enlarge your arms from all angles.
4. Cable Tricep Pushdown (Rope or Bar)
One of the most famous tricep exercises is the pushdown, and for good reason. Cable tricep pushdowns focus on all three triceps heads, building balanced, well-developed arms with a rope or straight bar.
How to perform:
- Attach a rope or bar to the high pulley.
- The attachment should be held overhand with elbows pinned to sides.
- Fully stretch your arms and squeeze your triceps as you lower the rope or bar.
- Return the weight slowly to the start.
Why it works: The cable tricep pushdown isolates the triceps, activating and strengthening each head. The constant stress makes this exercise ideal for triceps endurance and definition.
Also See: 10 Must-Try Dumbbell Glute Exercises For Maximum Strength & Shape 2024
5. Cable Concentration Curl
Cable concentration curls are best for bicep peak and mind-muscle connection. This workout isolates the biceps best, making them work harder than ever.
How to perform:
- Settle on a bench with a single handle on the low pulley.
- Holding the handle underhand, place your elbow inside your thigh.
- Squeeze your bicep while curling the handle toward your shoulder.
- Reduce the handle to the start slowly.
Why it works: As the cable concentration curl isolates the biceps and eliminates momentum, they must work hard. This activates muscles intensely and improves shape over time.
6. Cable Overhead Bicep Curl
In addition to looking good, this curl stretches and strengthens the biceps more than others. The cable overhead bicep curl helps raise your peak and make your biceps look fuller.
How to perform:
- Single grips on both sides of a cable machine at shoulder height.
- Stand in the middle with arms out to the sides and underhand gripping the handles.
- Focus on bicep contractions by curling the grips toward your head.
- Maintain bicep tension as you slowly extend your arms.
Why it works: The cable overhead bicep curl works the entire bicep muscle from shoulder to elbow, improving arm shape and growth.
7. Reverse-Grip Cable Tricep Pushdown
For truly impressive triceps, the reverse-grip pushdown targets the medial head, which is typically overlooked. Develop this area to thicken and define your triceps.
How to perform:
- Attach a straight bar to the upper pulley.
- Hold the bar underhand (supinated), palms up.
- Keep your elbows locked and push the bar down.
- At the bottom, squeeze your triceps and slowly raise the bar.
Why it works: The reverse-grip emphasizes the medial head of the triceps, rounding out arm development and ensuring you don’t neglect any growth zones.
8. Cable Drag Curl
Drag curls are underestimated yet can greatly increase bicep thickness. The drag curl emphasizes bicep peak contraction by keeping elbows back as you pull the cable up.
How to perform:
- Attach a straight bar to the low pulley.
- Hold the bar with an underhand grip and your elbows behind you while standing tall.
- Drag the bar up your torso and squeeze at the top.
- Drop the bar slowly to the start.
Why it works: The drag curl emphasizes contraction, building larger, more developed biceps. It enhances arm bulk and fullness perfectly.
Conclusion
It takes more than weightlifting to build big arms. Choosing biceps and triceps exercises that target all angles is key. Cable exercises build bigger, stronger arms by providing consistent tension, control, and form emphasis. These eight cable exercises will be your secret weapon for arm improvements in 2024.