Cable Arm Workouts (Guaranteed Mass & Strength)

Cable tricep pressdown is performed with the straight bar attachment and is effective for exercising your lateral triceps head and medial.

How to Perform Cable Tricep Pressdown

1. Make sure you have a good cable machine that you can load up with the weight you prefer, so you can perform 12 consecutive reps without resting.
2. Assume a standing position with your right leg slightly put forward in a split stance for better balance.
3. Take the straight bar's pronated grip, and bend your knees and hips slightly.
4. Start the exercise by pressing down the bar attachment until your elbows are fully extended.
5. Squeeze your tricep muscles in the bottom position for one second.
6. Reverse the motion by bending the elbow to return the handle to the starting position.
7. Repeat for 12 reps, 4 sets, and rest no more than 90 seconds between the sets.

Related: Best Tricep Cable Exercises

Rope Tricep Pressdown

Rope tricep pressdown is the same exercise as the last one, but it is performed with the rope attachment, allowing for a slightly modified elbow extension at the end range of motion.

How to Perform Rope Tricep Pressdowns

1. Load the cable machine with sufficient weight to perform at least 12 reps without pausing.
2. Assume a standing position in front of the rope attachment so your right foot is slightly forward positioned in the split stance for better balance during the movement.
3. Keep your back flat during the whale exercise, and bend your knees and hips slightly.
4. Start the exercise by pressing the ropes downward by extending your elbows.
5. When you reach the bottom position, slightly flare your elbows outward to get maximum triceps contraction.
6. Reverse the motion to return to the starting position by bending your elbows.
7. Repeat for 12 reps, 4 sets, and rest for 2 minutes between the sets.

Reverse grip pushdowns are performed with the straight bar handle and are excellent for diversifying your triceps workouts to maximize hypertrophy and strength.

How to Perform Reverse Grip Pushdowns

1. Load the cable machine with the appropriate weight to perform 8 consecutive reps without resting.
2. Stand before the cable machine and bring your right foot forward to assume a split stance for better balance during the exercise.
3. Take a reverse or supinated grip on the handle, and bend your knees and hips slightly to achieve better stability.
4. Start the exercise by pushing the bar downward by extending your elbows.
5. Stop at the bottom of the exercise and hold that position for one second.
6. Reverse the motion to return to the starting position by flexing your elbows.
7. Repeat for 8 reps, 4 sets, and rest for 3 minutes between the sets.

Also Read: Triceps Pushdown Alternatives

Single Hand Reverse Grip Pushdown

Single-hand reverse grip pushdown is the unilateral version of the previous exercise performed with the straight bar attachment.

How to Perform Single-Hand Reverse Grip Pushdowns

1. Load the cable machine with half the weight as for the previous exercise so you can complete the same amount of repetitions.
2. Assume a standing position in front of the cable machine.
3. Place the opposite leg from your working arm in front to assume a split stance for better stability.
4. Slightly bend your knees and hips.
5. Take the straight bar with the working arm and grip it firmly to get the most out of the tricep contraction.
6. Start the exercise by pushing the straight bar downward by extending your elbow joint.
7. When your elbow is fully extended, hold that position for one second.
8. Reverse the motion by bending your working elbow to return to the starting position.
9. Repeat for 8 reps, 4 sets, and rest for 3 minutes between the sets.

Unilateral cable kickbacks are not the most efficient triceps exercise due to the unique position your body needs to be in during the training. However, they are still excellent to be added as the superset for achieving better hypertrophy effects.

How to Perform Single Cable Kickbacks

1. Load the cable machine with the appropriate weight to perform at least 8 reps with each hand without pausing.
2. Stand before the cable machine and band your torso forward so it becomes parallel to the floor.
3. Keep your back straight and knees fixed in the slightly bent position.
4. Take the rope with your working leg and grip it nicely so it doesn’t fall from your hands mid-exercise.
5. Start the exercise by only performing the extension motion in your working arm.
6. When you reach the fully extended elbow position in your working arm, hold that position for one second.
7. Reverse the motion by flexing your working elbow to return to the starting position.
8. Repeat for 8 reps, 3 sets, and rest for 90 seconds between the sets.

Cable Skull Crusher

Cable skull crushers are excellent for activating all three triceps heads due to the unique position of your shoulders.

How to Perform Cable Skull Crushers

1. Load the cable machine with sufficient weight to perform at least 8 consecutive reps without resting.
2. Place a flat bench in front of the cable machine. Ensure at least 1 m between the machine and the flat bench.
3. Lye on the flat bench with your head closer to the cable machine.
4. Take the straight bar attachment with a pronated grip and place it right above your chest area.
5. Extend your elbows and bend your shoulders for 90 degrees so the bar attachment is loaded above the level of your chest.
6. Start the exercise by bending your elbows so the bar attachment travels toward your head.
7. When the bar reaches the level of your head, hold that position for one second.
8. Reverse the motion by extending your elbows to return the straight bar to the starting position.
9. Repeat for 8 reps, 3 sets, and rest for 2 minutes between the sets.

The incline cable skull crusher is a variation of the previous exercise targeting the same muscle groups (all three triceps heads).

How to Perform Incline Cable Skull Crushers

1. Load the cable machine with sufficient weight to perform at least 10 consecutive reps without resting.
2. Place an incline bench in front of the cable machine. Ensure at least 1 m between the machine and the flat bench.
3. Lye on the incline bench with your head closer to the cable machine.
4. Take the straight bar attachment with a pronated grip and place it right above your chest area.
5. Extend your elbows and bend your shoulders for 90 degrees (plus inclination) so the bar attachment is loaded above the level of your chest.
6. Start the exercise by bending your elbows so the bar attachment travels toward your head.
7. When the bar reaches the level of your head, hold that position for one second.
8. Reverse the motion by extending your elbows to return the straight bar to the starting position.
9. Repeat for 10 reps, 3 sets, and rest for 90 seconds between the sets.

Cable Barbell Curls

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

How to Perform Cable Barbell Curls

1. Load the cable machine with sufficient weight to perform 10 consecutive curls without resting.
2. Assume a standing position in front of the cable machine. Take a split stance with your right foot put slightly forward.
3. Keep your knees slightly bent and your hips too.
4. The cable should be set at the low point so you can curl it upwards.
5. Take the supinated grip on the bar attachment.
6. Start the exercise by curling the bar attachment towards your shoulders.
7. When you reach the top position, hold that position for one second.
8. Reverse the motion by flexing your elbows to return the handle to the starting position.
9. Repeat for 10 reps, 4 sets, and rest for 2 minutes between the sets.

Cable drag curls are performed with less range of motion due to the extended nature of the shoulders and are excellent for building strength.

How to Perform Cable Drag Curls

1. Load the cable machine with the appropriate weight to perform 8 drag curls without pausing.
2. Assume the same standing split stance position as in the previous exercise, with the knees and hips slightly bent.
3. Take the bar attachment with the supinated grip. Slightly extend your shoulders to enter the drag curl position. Keep this position during the whole exercise.
4. Start the exercise by curling the bar attachment towards your shoulders by flexing your elbows.
5. Hold that position for one second when the bar reaches the end range of motion.
6. Reverse the motion to return to the starting position by extending your elbows to the floor.
7. Repeat for 8 reps, 3 sets, and rest for 3 minutes between the 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

Rope curls are great cable arm exercises because this unique attachment allows the most significant shoulder mobility and range of motion.

How to Perform Rope Curls

1. Load the cable weight machine with the appropriate weight to perform 12 rope curls without pausing.
2. Assume the same position as the previous exercise, and ensure your back is flat and knees slightly bent during the whole movement.
3. Start the exercise by flexing your elbows by curling the rope attachment towards your shoulders.
4. Hold that position for one second when the end of the ropes almost reaches your shoulders.
5. Reverse the motion by extending your elbows to return to the starting position.
6. Repeat for 12 reps, 4 sets, and rest for 90 seconds between the sets.

Cable preacher curls are modified barbell preacher curls that provide constant tension and ensure superior biceps workout.

How to Perform Cable Preacher Curls

1. Load the cable machine with sufficient weight to perform 8 preacher curls without pausing.
2. Place the preacher bench in front of the cable machine.
3. Sit on the bench and ensure you are facing the cable machine.
4. Pick the straight bar attachment in the supinated grip as in the regular preacher curls exercise.
5. Start the exercise by flexing your elbows so the bar travels towards your shoulders.
6. Hold that position for one second when you achieve the end range of motion with maximum elbow flexion.
7. Reverse the motion by extending the elbows to return the bar to the starting position.
8. Repeat for 8 reps, 3 sets, and rest for 90 seconds between the sets.