Cable Tricep Curls: The Ultimate Arm Workout

Cable Tricep Curls: The Ultimate Arm Workout

Welcome to our blog post about cable tricep curls, the best exercise for your arms. You're in the right place if you want to shape and tone your arms. Tricep curls with a cable are a simple but effective way to reach your arm goals.

First, though, what are cable tricep curls exactly? The triceps muscle on the back of the upper arm is worked on with a cable machine in this exercise. Using a cable machine is an efficient and effective way to train your arms because you can keep the tension on your triceps even as you move.

So, why should you do cable tricep curls for your workout? First, the triceps are a big part of the upper arm, so training them is essential for developing the component as a whole. Strong triceps can also help you do other exercises like bench presses, push-ups, and dips better.

In this blog post, we'll discuss the benefits of cable tricep curls, show you how to exercise right, and even give you a sample workout plan. So, if you're ready to step up your arm workouts, let's get started!

Cable Tricep Curls

Anatomy of the Triceps

We need to know how the tricep muscle is developed to appreciate how significant cable tricep curls are. The upper arm's triceps brachii muscle is big. It's the triceps. It has three heads: long, side, and middle.

The long head is the most significant component of the triceps. It starts at the shoulder and ends at the elbow. The lateral head goes along the arm from the humerus. The humerus' medial head goes down the arm.

The three triceps heads have diverse functions. The lateral and medial heads move the elbow joint outward, whereas the long head moves the shoulder joint outward. You can balance your arms by training all three charges of the triceps.

Ignoring any of the three heads can lead to imbalances and injury. Because of this, cable tricep curls, which train all three charges, are fantastic for arm development and can round up your arms.


How to Perform Cable Tricep Curls

Now that we've discussed how important it is to train your triceps and why cable tricep curls are a good exercise let's talk about how to do them right.


Step 1: Attach a rope to the cable machine and set it up. Set the weight to a reasonable level, and stand with your feet shoulder-width apart in front of the device.

Step 2: Grab the rope with an overhand grip and bring your elbows to your sides. It would help if you had your palms facing each other.

Step 3: With your elbows still, straighten your arms until they're straight.

Step 4: Slowly bring the rope back toward your body, keeping your elbows tucked in and your upper arms still. Pulling the rope up, you should feel a contraction in your triceps.

Step 5: Do this step as many times as you want. Remember these tips to make sure you're using the proper form and technique:


  • Keep your elbows close to your sides to focus on your triceps.
  • Don't swing the rope or use momentum to pull it up. It will take attention away from the triceps and could lead to an injury.
  • Let out an exhalation as you bring the rope down, and inhale as you bring it back up.

There are different kinds of cable machines, like single cable machines or dual cable machines, that you can use. Try out other devices to see which one suits you best.

Following these instructions and tips, you can do cable tricep curls with the proper form and technique, so you'll get the most out of your workout and be less likely to hurt yourself.


Variations of Cable Tricep Curls

Are you bored with your regular cable tricep curls and looking for ways to add variety and challenge to your arm workouts? Look no further than these different versions of cable tricep curls.


  1. Single-Arm Cable Tricep Curls: For this variation, you hold the cable handle with one hand and curl your triceps with the other arm. This exercise helps you focus on each of your triceps muscles and makes your muscles more even. But it can be harder to keep the proper form when you only have one arm.

  2. Reverse Grip Cable Tricep Curls: In this variation, you hold the cable rope attachment with your palms facing down. It works the middle part of your triceps and can also work your biceps. But you might need more wrist strength and flexibility to do it.

  3. Overhead Cable Tricep Extensions: To work the long head of the triceps, attach a rope to a high pulley cable machine and stretch the cord overhead. This change can also help you do better at exercises like the bench press. But it might put more pressure on your shoulders.

  4. Cable Tricep Pushdowns: To work all three heads of the triceps, use a straight bar attachment on a cable machine and push the bar down toward the ground. This exercise can help you get bigger and more defined muscles. But it might need to improve at isolating each tricep muscle.


Each of these variations on the cable tricep curl has its pros and cons, and which one is better for you will depend on your fitness level and goals. Add one or more variations to your arm workout routine to make it more exciting and challenging. Use the proper form and technique for each exercise to avoid getting hurt and get the most out.


Benefits of Cable Tricep Curls

Cable tricep curls are one of the best exercises you can do to strengthen and develop your arms as a whole. The following are a few of the benefits of doing cable tricep curls as part of your workout:


  • Improved Performance in Other Exercises: Cable tricep curls can help you perform exercises like bench presses, push-ups, and dips better. The triceps are the primary muscles used in these exercises; strengthening them can help improve performance. 
  • Increased Muscle Mass: Cable tricep curls are a great way to build muscle mass in the triceps. Putting tension on the triceps during the exercise can stimulate muscle growth and make the muscles bigger. 
  • Definition and Toning: Cable tricep curls can help define and tone the triceps and build more muscle. You can improve muscle definition and tone in this area by isolating and working on the triceps. 
  • Injury Prevention: Strong triceps are essential for avoiding injuries in other exercises and daily activities. Adding cable tricep curls to your workout routine can strengthen and protect your triceps, lowering your risk of injury.


Cable tricep curls are a very effective way to build arm strength, add muscle mass, and improve muscle definition and tone. Adding cable tricep curls to your workout routine can help you achieve your fitness objectives and improve your overall health, whether you're a beginner or an experienced lifter.


Sample Cable Tricep Curl Workout

Adding cable tricep curls to your workout routine can help you strengthen and gain muscle. We've assembled a sample workout plan to challenge your triceps and help you maximize your workouts.

It's essential to warm up right before starting any workout routine. Use a cardio machine for 5–10 minutes, or do light, dynamic stretching to prepare your muscles for exercise.


Exercise 1: Cable Tricep Curls - 3 sets of 10 repetitions

Put a straight bar on the high pulley of a cable machine. Stand with your back to the device and use an overhand grip to grab the bar. As you curl the bar down toward your legs, maintain the elbows close to your bodies. At the end of the movement, squeeze your triceps to make them work. Move slowly back to where you started and do it again.

Between each set, take a 60-second break.


Exercise 2: Bench Press Close Grip - 3 sets of 8 repetitions

Lay flat on a bench with your feet on the ground. Grab the barbell with your hands just slightly closer together than your shoulders. Brought the bar down until it touches your chest; next, push it back up.

Between each set, take a 60-second break.


Exercise 3: Tricep Pushdowns - 3 sets of 12 repetitions

Attach a straight bar to the cable machine's high pulley. Standing before the device, grab the bar with an overhand grip and pull it toward your thighs while squeezing your triceps. Slowly move back to the starting point and do it again.

Between each set, take a 60-second break.


Exercise 4: Skull Crushers - 3 sets of repetitions

Lay flat on a bench with your feet on the ground. Take a narrow overhand grip on a barbell and reach your arms straight over your chest. Keep your elbows still as you move the bar toward your forehead. Once the bar is close to your head, push it back to the starting position.

Between each set, take a 60-second break.

To keep making gains, you need to gradually put more stress on your muscles by adding more weight or reps over time. Follow this routine for four to six weeks before changing the exercises or adding weight.

Remember to stretch and cool down your muscles after working out to avoid injury and help your body recover. Adding cable tricep curls to your workout routine can significantly affect how well your arms grow. Try it out and see for yourself how it works.



In conclusion, cable tricep curls are a very effective exercise that should be a staple in any arm workout routine. This exercise has a lot of benefits, such as making you stronger and better at other upper-body activities. It also makes your triceps bigger and more defined.

Use the proper form and technique, gradually adding weight and intensity over time to get the best results. If you keep at it and work hard, you'll see significant changes in how your arms look and how strong they are.

Try the sample workout plan in this article and add cable tricep curls to your regular training. Consider sharing this post with people who might benefit from doing tricep curls with a cable.

Remember that change takes time and work, but the results are well worth it. Keep working hard, and enjoy getting more robust and more defined arms.

To see our TKO Bicep and Tricep curl machine, click the button below: 





For more information on how we can help you select the right equipment for your gym, simply complete the form below and we will contact you to discuss you needs and requirements in more detail.