15 Best Cable Arm Exercises (For Massive Arms)

1. Cable Rope Curls

Cable rope curls are one of the best exercises you can do using a cable machine. The smooth movement makes them perfect for beginners, and it's very difficult to get the form wrong.

The constant tension helps you increase the strength and size of your biceps more than almost any other arm workout.

Cable rope curls can be performed on a single pulley cable machine, and they're best with a straight bar attachment.

I find the cable machine curls are an effective cable arm exercise because they completely isolate your biceps. You can perform single arm exercises to target one side or use both hands to target both biceps.

Benefits:

• Isolates your biceps. 
• Works both bicep heads. 
• Suitable for all ability levels. 

How to Do It:

1. Set the cable machine to the lowest pulley setting and grip the straight bar attachment.
2. Face the machine with your arms fully extended, and curl the bar up to shoulder height.
3. Your biceps should be fully flexed near the top of the movement.
4.  Pause, and then return to starting position.

2. Cable Tricep Extensions

Exercising your triceps is important for building strong, functional arms and cable triceps extensions are one of the best cable exercises for growing them.

Tricep extensions are typically performed with a rope attachment or rope handle and a single pulley cable machine. The movement is a little more difficult to get used to, so it's better suited for advanced lifters.

This workout isolates your triceps to help you grow big arms. It also engages your core to help keep your upper body stable throughout the movement. 

If you're like me and love an 80s movie, by performing this movement, you'll feel like Rocky Balboa as he's training to fight Drago in Rocky IV (awesome movie). 

Benefits:

• Isolates your triceps. 
• Engages your core. 
• Great for more advanced lifters.

How to Do It:

1. Set the single cable pulley machine to the highest setting and face away from the machine.
2. Reach up and grip the rope attachment, keeping your elbows bent.
3. Slowly straighten your elbows and squeeze your triceps to pull the rope away from the cable machine.
4. When your elbows are fully extended and your triceps are fully flexed, then stop, and pause.
5. Return to the starting position and repeat.

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3. Single-Arm Cable Curls

This cable exercise is a great way to target one side of your body at a time and works well for those carrying an injury. As it works one arm at a time, you'll be able to iron out any muscular imbalances that may have occurred over time (this is pretty common with beginners). 

You’ll need a single pulley cable machine and a bar or rope attachment for this exercise, which most gyms will have... Whether you can get a hold of them is a different story. 

Benefits:

• Isolates each bicep separately.
• Suitable for all abilities. 
• Uses a large range of motion. 

How to Do It:

1. Set the single cable pulley machine to the lowest setting and stand facing the machine.
2. Grip the rope or bar attachment in one hand, with your arms fully extended.
3. Slowly bend your arm, so it curls towards your shoulder.
4. Pause at the top to create tension in the muscle.
5. Lower back down to starting position.

4. Single-Arm Cable Tricep Kickbacks

A tricep kickback helps you to shape the muscles of your upper arm and improve your strength. They are often used by athletes to improve physical performance, but they’re simple enough for people of all abilities.

I like this tricep exercise as it isolates each arm separately, allowing you to iron out any muscular imbalances. 

You can perform this exercise with a with stirrup handle attachment, but I find it's best to use a rope handle.

benefits:

• Isolates the triceps.
• Simple to perform. 
• Suitable for all ability levels.

How to Do It:

1. Set the cable machine to the lowest pulley setting.
2. Stand in front of the machine and grab the cable with one hand.
3. Lean your torso forward, so you're almost facing the floor, and hold the handle next to your upper legs, with your elbows bent.
4. Extend your arm back until it's at full extension, pause, and return to starting position.

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5. Arm Cable Preacher Curl

Single arm cable preacher curls are regarded as one of the most effective ways to get a bicep pump. This is a challenging cable exercise and not one for beginners, but advanced lifters know they are one of the best cable exercises.

Single arm cable preacher curls are best with a preacher bench, but you can always use a regular adjustable bench to get the right angle.

It's one of my favorite exercises to target the biceps brachii (short head of your bicep).

benefits:

• Targets the short head of the biceps. 
• Uses a large range of movement. 
• Creates constant tension on your biceps. 

How to Do It:

1. Set the machine to the lowest setting and move your preacher bench in front of the cable machine (you can also use an incline bench if you have one).
2. Sit on the bench and hold the straight bar attachment in your hands.
3. Extend your arms to full extension resting on the bench, and slowly curl up towards your shoulder.
4. Pause, and then slowly lower the bar back to starting position.

6. Low Cable Curls (Facing Away)

This is one of the different exercises that isn't as commonly used, but it can help you build muscle quickly.

By pulling from a low angle, you shorten the range of movement, making it more intense on your biceps, and by performing them regularly, you'll be able to grow stronger arms.

Low cable curls primarily engage your biceps, but they also engage your core muscles to keep you stable throughout the lift.

This is one of my all time favorite bicep exercises. It uses a HUGE range of motion and provides you with a killer pump. You'll leave the gym with arms like pop-eye. 

benefits:

• Uses a large range of motion. 
• Suitable for all abilities. 
• Gives you an amazing pump.

How to Do It:

1. Set your pulley to the lowest setting and stand facing away from it.
2. Grip a rope attachment in an underhand grip, and hold them at waist height.
3. With your arms fully extended, curl the rope attachment handles up towards your shoulders.
4. Pause at the highest point, and return to the start.

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7. High Pulley Cable Curls

High pulley curls provide a peak contraction much more intense than most cable crossover bicep workouts. The upper body workout crushes your biceps, leaving you feeling stronger and more pumped up.

High pulley curls target your biceps primarily but will also engage some smaller muscles around your shoulders.

I rarely use this movement nowadays as I find it places strain on my shoulder joints, so if you're like me and have some shoulder trouble, this might not be the movement for you. 

But, if you don't have shoulder issues, it'll be an excellent exercise to perform for your bicep development. 

benefits:

• Develops your bicep peak. 
• Gives you a great pump. 

How to Do It:

1. Set your handles to the highest setting on each cable tower and stand between them.
2. Grip the handles in both hands and extend your arms out to the sides of your body.
3. Curl the cables back in until it reaches your ears, pause, and then return to starting position.

8. Rope Hammer Curl

Dumbbell hammer curls are considered really effective at adding mass to your biceps and forearms, and rope hammer curls are just as good.

They're suitable for experienced lifters because they give a great pump, but you will need a rope attachment to perform them.

These curls work your forearms and the short head of your biceps to make your arms look noticeably bigger.

benefits:

• Makes your arms look thicker. 
• Develops your forearms.
• Suitable for all ability levels.

How to Do It:

1. Set the machine to the lowest setting and stand facing it.
2. Grip the rope attachment in both hands with your palms facing each other.
3. Extend so you have your arms straight, and then curl the rope up to chest level.
4. Pause and lower until you have your arms straight again, and then repeat.

9. Straight Bar Tricep Pushdowns

Straight bar tricep pushdowns are a great way to enhance your overall upper body strength and increase the size of your arms.

They'll also help you improve your performance for other lifts, and they're useful for fitness enthusiasts to incorporate into their routine.

As the tricep pushdowns completely isolate your triceps, you shouldn't be using any other muscles. I love that the movement isolates your triceps, it helps give you the stimulus needed to grow your arms (and fill out your t-shirts). 

benefits:

• Isolates your triceps. 
• Suitable for most gym goers. 
• Uses a large range of motion.

How to Do It:

1. Set the straight bar attached to the cable machine to the highest setting.
2. Grip the bar with an overhand grip and stand securely on the ground.
3. Start with your elbows bent and hands at your upper chest level.
4. Press downwards and straighten your arms until the straight bar attachment goes below your waist.
5. Pause, and return to starting position.

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10. One Arm Cable Pushdown

One arm cable chest exercises are often used to grow lean muscle, and this one arm cable pushdown is great for building stronger arms.

These will isolate your triceps on one side, and a personal trainer will often recommend them if you're recovering from injury.

The single arm cable pushdown is currently in my arm workout. This tricep movement uses a wide range of movement and gives me the best tricep pump. I often use it at the very end of my workout, to "finish" my arms off. 

I also like that they isolate the triceps on each side of your body and won’t engage any other muscles, which is why they’re one of the most effective exercises for your arms.

benefits:

• Works each arm separately.
• Isolates your triceps. 
• Suitable for most ability levels. 

How to Do It:

1. Set the machine, so the handle is at the highest point.
2. Stand facing the machine and hold the handle in your right or left hand with an overhand grip.
3. Lean forward slightly, and hold the handle with your arm bent and elbow around chest height.
4. Push downwards to engage your triceps and let your right or left hand drop below your waist.
5. Hold for a second, and then return to the starting point.

11. Reverse Grip Cable Curls

Reverse grip cable curls are a brilliant way to work your forearms. 

While your forearms aren't your biceps or triceps, they're a crucial area that you need to work for HUGE arms... Nobody wants huge upper arms and skinny forearms, right?

I love this movement as it helps improve your grip strength while adding muscle mass to your arms, giving you the thicker look. 

benefits:

• Improves grip strength. 
• Develops your forearm muscles.

How to Do It:

1. Sit or kneel and grab a pulley handle with an overhand grip. 
2. Rest your forearm on your leg with your wrist leaning off the edge. 
3. Allow the cable to pull your wrist back toward the floor (your palm should be facing downward).
4. Curl your wrist up to the sky, squeezing your forearm. 
5. Reverse the movement and repeat. 

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12. Supine Cable Curls

Supine cable curls are simple but effective. By introducing a bench, you limit the movement across your body and stop any momentum aiding your lifts. This ensures that your arms are doing all the work and can give you significant gains.

My clients love this movement as it limits cheating and provides you with a brilliant arm pump. Who doesn't love a good arm pump, right?

If you're looking for a bicep exercise that'll completely isolate your biceps, the supine cable curl is perfect. 

benefits:

• Completely isolates your biceps.
• Doesn't allow you to cheat. 

How to Do It:

1. Position the cable on a medium low setting and grip the bar.
2. Lie back on the bench with your feet on the floor and bend your elbows to curl it up towards your shoulders.
3. Keep your wrists straight and squeeze your biceps as you lift.
4. Pause at the top, and return back to the start.

13. Bayesian Curl

The positioning of your body during a bayesian curl means that there is a wider range of motion during the lift. This, in turn, means greater gains, so it's a useful exercise for people of all levels to introduce into their routine.

I love the feeling of the bayesian curl, as you can feel the massive stretch in your biceps throughout the entire negative portion of the exercise.

Also, bayesian curls primarily work your biceps but will also engage your core.

benefits:

• Engages your core.
• Increased range of motion. 

How to Do It:

1. Set the machine to the lowest pulley setting and stand facing away with a split stance.
2. Hold the bar with your hands slightly closer than shoulder-width apart, keep your wrists straight, and curl the bar up until it reaches your ear (this will cause your elbow to move).
3. Pause at the top, and then return to starting position.

14. Supine Tricep Extensions

Supine tricep extensions help to build your underarm muscles and give you a thicker looking arm with horseshoe shaped triceps. 

The motion is similar to a dumbbell skull crusher, but by using the bar, you eliminate the risk of dropping the bar, so it's a useful alternative tricep exercise for beginners.

I usually give this movement to my new clients before they attempt skull crushers, I think it's a brilliant stepping stone exercise. 

This exercise works your triceps, shoulder muscles, and wrists.

benefits:

• Isolates your triceps. 
• Great for beginners. 
• Doesn't require a spotter.

How to Do It:

1. Set the cables low and move your bench to the middle of the towers.
2. Lie back facing away from the machine and reach over your head to grip the bar or rope attachment.
3. Hold it behind your head with your elbows bent, and extend your elbows to engage your triceps.
4. Pause at full extension, and then return to starting position.

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15. Cable Wrist Curls

Strong forearms are key to having strong arms. I couldn't complete this list without mentioning the cable wrist curls. 

Cable wrist curls help to engage your forearms more than any other cable curl (even more than the reverse curls mentioned before). Best of all it’s a useful exercise for people of all abilities.

Cable wrist curls isolate your forearm, while keeping your biceps out of the equation.

benefits:

• Isolates your forearms.
• Suitable for all abilities.

How to Do It:

1. Set your machine to the lowest pulley setting and stand facing it.
2. Grip the handle in your fingertips and hold it around waist height.
3. Extend your wrists to lower the cable, and then curl them back up to a full contraction.
4. Repeat slowly until you start to feel the burn in your forearm.