Unlock serious arm gains with this intense cable-only workout designed to target both your biceps and triceps effectively. Perfect for intermediate to advanced lifters, this routine uses constant cable tension to maximize muscle engagement and hypertrophy. With four exercises performed in a straight-set format, you’ll cover all angles of your arm muscles to promote full development and pump. Use a moderate to heavy weight with impeccable form, and take 60–90 seconds of rest between each set to optimize performance and recovery. Let's dive into the breakdown of each move so you can train hard and smart.

The first movement, "Cable Curl," serves as the foundational bicep exercise in this routine. Performed with a straight or EZ-bar cable attachment, it targets the overall biceps brachii, keeping tension constant throughout the range of motion. The rep scheme—15, 12, 10, and 10—allows you to warm up and then move into heavier loads while maintaining good form.

Next up is "Cable Rope Pushdown," an effective compound movement that targets the lateral and long heads of the triceps. Use a rope attachment and focus on fully extending your arms and flaring the rope outward at the bottom of the movement. This will activate more triceps fibers and help with definition and strength buidling.

"One Arm Inner Biceps Cable Curl" isolates the inner head of the biceps (short head) and provides an excellent contraction. Performed with a single handle, this unilateral movement helps correct muscle imbalances and focuses on form and peak contraction. Stand sideways to the cable machine and curl across the body for optimal inner biceps activation.

The final exercise is the "Cable Standing One Arm Triceps Extension." This targets the long head of the triceps, which is often underdeveloped. Performed with a single cable handle, this movement provides a deep stretch and extended range of motion, helping to round out complete triceps development. Focus on keeping your elbow fixed and extending fully with controlled tempo.

By rotating through these strategic exercises, you'll experience consistent tension and solid muscular fatigue in both your biceps and triceps. Incorporate this workout into your weekly upper-body split, and you’ll start to see progress in arm strength, size, and definition. Don’t forget proper nutrition and recovery to maximize your results!