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Gym workouts

Cable arm workout: curls and triceps on one cable station

A whole arm session on a cable station. Each curl is paired with a triceps move and you rest after the pair, so the session stays short: the bar curl with the pushdown, the rope curl with the overhead extension, then one arm at a time. Cable curls built the biceps as well as barbell curls in a 10-week trial, and overhead extensions grew the triceps more than pushdowns in another. No trial has tested this session: the pairs follow our arm and cable machine workouts, and the doses are our editorial starting point. Our cable curl guide shows the set-up step by step.

35 minBeginner11 movesA cable machine · A bench or boxForearms · Shoulders · Biceps · Triceps
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Wrist & forearm flow60 s
    Beginner · Forearms · 3D demoEasier: Wrist circlesHarder: Wrist flexor stretch
  2. Shoulder CARs (controlled articular rotations)3 slow circles each way, each arm
    Beginner · Shoulders, Back · 3D demoWithin the range you can controlEasier: Arm circlesHarder: Sleeper stretch
  3. Standing cable curl1 light set of 10
    Beginner · Biceps, Forearms · 3D demoA light pin: this is the first move's warm-upHarder: Dumbbell biceps curl

Pair 1: bar curl and pushdown (one pulley low, one high)

3 rounds · Rest 60 to 90 s after each pair

  1. Standing cable curl10 to 15 reps
    Beginner · Biceps, Forearms · 3D demoElbows by your sides, no leaning back, and lower all the way to straight arms. Stop most sets 1 to 3 reps shortHarder: Dumbbell biceps curl
  2. Triceps pushdown10 to 15 reps
    Beginner · Triceps · 3D demoGo straight on. Elbows tucked; the last round can end 0 to 2 reps shortHarder: Dumbbell skull crusher (lying triceps extension)

Pair 2: rope curl and overhead extension (both pulleys low, a rope on each)

2 rounds · Rest 60 to 90 s after each pair

  1. Cable rope hammer curl10 to 15 reps
    Beginner · Biceps, Forearms · 3D demoPalms facing, thumbs upHarder: Dumbbell biceps curl
  2. Overhead cable triceps extension10 to 15 reps
    Intermediate · Triceps, Shoulders · 3D demoGo straight on. Face away from the pulley with the rope overhead; stop if your ring and little fingers tingleEasier: Dumbbell triceps kickbackHarder: Triceps dip (upright)

Pair 3: one arm at a time (single handles, one low, one high)

2 rounds · Rest 60 s after each pair

  1. One-arm cable curl10 to 15 reps each arm
    Beginner · Biceps, Forearms · 3D demoOr face away from the stack with your arm slightly behind you (the Bayesian curl). The last round can end 0 to 2 reps shortHarder: Dumbbell biceps curl
  2. One-arm cable pushdown10 to 15 reps each arm
    Beginner · Triceps · 3D demoGo straight on. Elbow by your sideHarder: Dumbbell skull crusher (lying triceps extension)

Finisher (optional)

  1. Cable wrist curl2 × 12 to 15
    Beginner · Forearms · 3D demoLight, lowering slowlyEasier: Wrist-extensor eccentricsHarder: Plate pinch

Cool-down (optional)

  1. Overhead triceps stretch30 s each arm
    Beginner · Triceps, Back · 3D demoGentle: ease off if your shoulder pinchesHarder: Overhead lat stretch at a bench (elbows on the bench)
  2. Cross-body shoulder stretch30 s each side
    Beginner · Shoulders, Back · 3D demoHarder: Sleeper stretch

Tips

  • In your first two weeks, do 2 rounds of pair 1 and stop every set with 3 or 4 reps to spare.
  • Add reps until every set reaches 15, then move up a plate. If the next plate is a big jump, use a half-step or add-on weight if the machine has one. Stack numbers depend on the pulley ratio, so compare yourself only on the same machine.
  • Only one column? Do each pair on one side and move the pulley between the moves.
  • Check the cable, clips and pin before you start; a frayed cable or a clip that won't close means another station.
  • Elbow discomfort up to about 3 to 4 out of 10 that settles within an hour, with your elbow no worse the next morning, is fine; if it's worse, go lighter next time. A pop at the front of the elbow with bruising or a bulge in your upper arm, or a snap at the back of the elbow with sudden weakness straightening your arm, needs an urgent treatment centre or A&E the same day.
  • Very painful, swollen arms and dark urine after an unusually hard session need medical help the same day. Stop and get help for chest pain, dizziness, unusual breathlessness or a racing heartbeat.
  • With a pacemaker or defibrillator, ask your doctor before upper-body strength training. After heart surgery through the breastbone, a heart or lung transplant, or breast cancer surgery or reconstruction, follow your surgical team's advice before lifting with your arms.
  • Once or twice a week, with a pulling session such as rows or pulldowns elsewhere in the week; each set of those counts as about half a biceps set.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the cable arm workout: curls and triceps on one cable station take?

About 35 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A cable machine, A bench or box. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 4 of its 11 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.