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Exercises

Cable arm exercises

Cable arm exercises, from the easiest version to the hardest. A cable keeps tension on the muscle through the whole range and pulls from any height.

25 moves24 with 3D demosBeginner 13Intermediate 12

Beginner cable arm exercises 13

Cable preacher curl demonstrated on the 3D figure3D demoCable preacher curlBeginner · A cable machine + A bench or boxCable rope hammer curl demonstrated on the 3D figure3D demoCable rope hammer curlBeginner · A cable machineCable wrist curl demonstrated on the 3D figure3D demoCable wrist curlBeginner · A cable machine + A bench or boxIncline cable chest press demonstrated on the 3D figure3D demoIncline cable chest pressBeginner · A cable machine + A bench or boxOne-arm cable curl demonstrated on the 3D figure3D demoOne-arm cable curlBeginner · A cable machineOne-arm cable pushdown demonstrated on the 3D figure3D demoOne-arm cable pushdownBeginner · A cable machineReverse-grip triceps pushdown demonstrated on the 3D figure3D demoReverse-grip triceps pushdownBeginner · A cable machineStanding cable curl demonstrated on the 3D figure3D demoStanding cable curlBeginner · A cable machineTriceps pushdown demonstrated on the 3D figure3D demoTriceps pushdownBeginner · A cable machineLying Close-Grip Bar Curl On High Pulley demonstrated on the 3D figure3D demoLying Close-Grip Bar Curl On High PulleyBeginner · A cable machine + A bench or boxSeated Two-Arm Palms-Up Low-Pulley Wrist Curl demonstrated on the 3D figure3D demoSeated Two-Arm Palms-Up Low-Pulley Wrist CurlBeginner · A cable machine + A bench or boxTriceps Overhead Extension with Rope demonstrated on the 3D figure3D demoTriceps Overhead Extension with RopeBeginner · A cable machine

Intermediate cable arm exercises 12

Alternating cable shoulder press demonstrated on the 3D figure3D demoAlternating cable shoulder pressIntermediate · A cable machineCable incline overhead extension demonstrated on the 3D figure3D demoCable incline overhead extensionIntermediate · A cable machine + A bench or boxCable lying triceps extension demonstrated on the 3D figure3D demoCable lying triceps extensionIntermediate · A cable machine + A bench or boxLying cable rope extension demonstrated on the 3D figure3D demoLying cable rope extensionIntermediate · A cable machine + A bench or boxOne-arm overhead cable extension demonstrated on the 3D figure3D demoOne-arm overhead cable extensionIntermediate · A cable machineOverhead cable triceps extension demonstrated on the 3D figure3D demoOverhead cable triceps extensionIntermediate · A cable machineReverse cable curl demonstrated on the 3D figure3D demoReverse cable curlIntermediate · A cable machineStanding cable chest press demonstrated on the 3D figure3D demoStanding cable chest pressIntermediate · A cable machineHigh Cable Curls demonstrated on the 3D figure3D demoHigh Cable CurlsIntermediate · A cable machineLying Cable Curl demonstrated on the 3D figure3D demoLying Cable CurlIntermediate · A cable machine + EZ curl barOverhead Cable Curl demonstrated on the 3D figure3D demoOverhead Cable CurlIntermediate · A cable machineKneeling Cable Triceps ExtensionIntermediate · A cable machine + A bench or box

More exercises

Questions people ask

What are good cable arm exercises for beginners?

Start with moves graded easy, such as Cable preacher curl, Cable rope hammer curl, Cable wrist curl. There are 13 of them on this page. Each guide links to a harder option for when it starts to feel easy.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.