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If you want to get bigger arms, you must be doing the right arm workouts. Here’s an amazing workout for your biceps and triceps using only cables!
Everyone loves arm day, that’s just a fact. But have you ever gone to the gym to hit arms and found it to be too busy to get the dumbbells you need?
If that’s ever happened to you.. or if you’re just looking for new arm workouts.. here’s one that you can do using one cable pulley only.
For this workout, we will start with triceps seeing as how they take up the largest portion of your upper arms. The workout will be 4 exercises and we will be doing 3 sets of 10 for each.
Arm Workouts For You
Rope Extensions
For this exercise, you will put the pulley to the top and take a step back from it. By taking a step back, you allow a better contraction at the bottom of the exercise. Start with your elbows down to your side and at a 90 degree angle. From there, you will keep your elbows in the same spot and push the weight down, squeezing your triceps. After full extension, return back to the 90 degree angle with your elbows. Repeat for 3 sets of 10.
Straight Bar Overhead Extensions
Here, you will use a straight or EZ bar and put it to the top height. From there, you will elevate your elbows and bring your elbows out to a 90 degree angle above your head. Then, using your triceps, you will extend your arms fully.. and return back to starting position. Repeat for 3 sets of 10.
EZ Bar Extensions
For these, you will still use the EZ bar the top of the pulley. Using the inner grip, you will keep your elbows tucked into your side and start with your elbows at a 90 degree angle. Extend your arms fully and return back to starting position. Repeat for 3 sets of 10.
Single Arm Extensions Pause Reps
Here, you will replace the bar with a single handle. Put your elbow into place by tucking it into your side. From there, extend your arm fully and squeeze it at full extension for 3 seconds. Repeat for 10 reps with a 3 second hold with each arm for 3 sets.
Rope Curls
First, you’ll attach the rope to the cable and put it to the bottom. From there, grab the rope and step a half step back from the cable. Keeping your back straight up and down, curl the weight up and return back to starting position. Repeat for 3 sets of 10.
EZ Bar Knee Curls
For this exercise, you will attach a straight bar or EZ bar. From there, you will grab the bar, take two steps back and squat down until your elbows are resting on your knees in front of you. Then, you will curl the weight as if doing a preacher curl and return back to starting position. Repeat for 3 sets of 10.
Pronated EZ Bar Curls
Here, you will grab the EZ bar on the outside with your palms facing down. Put your elbows in by your side and curl the handle up as you keep your elbows in the same spot. Repeat for 3 sets of 10.
EZ Bar Curl Negatives
For this exercise, you will focus on the eccentric/negative contraction of the exercise. So put the weight a little heavier than usual and you will actually cheat the weight up. Start by bending over and explode through your glutes to create momentum to get the weight up. Then squeeze the weight at the top and lower the weight slowly. Aim for a 10 second negative contraction. Repeat for 3 sets of 8.
Throw this in your routine of arm workouts twice a week if you want bigger arms. Focus on the form and make sure your nutrition is taken care of so you get the fastest results possible.
If you like this workout, don’t forget to share it on your Facebook and comment any thoughts or questions you have below!
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