Ultimate Cable Arm Workout: Superset Your Way to Bigger Biceps and Triceps

Gym | Single Workout | Beginner: 4 exercises

Looking to build strong, defined arms quickly and effectively? This ultimate cable arm workout uses supersets to maximize efficiency and pump up both your biceps and triceps. By focusing on isolation movements and controlled repetitions, this routine will help you unleash your arm strength while toning your muscles. The workout consists of two supersets, ensuring both muscle groups—biceps and triceps—get balanced attention and ample burn. This workout is perfect for anyone with access to a cable machine, whether at the gym or at home. Let’s dive into the details: 

The first superset begins with the "Cable Biceps Curl (SZ-bar)." This exercise targets the biceps, especially the short head, allowing for an intense squeeze at the top of the movement. Complete 4 sets with decreasing reps (15, 12, 10, 10) to challenge your muscles progressively. Adjust the weight accordingly to maintain proper form as the reps decrease.

Next up in the first superset is the "Cable EZ-Bar Triceps Pushdown," which works your triceps, specifically the lateral and medial heads. The cable’s constant tension enhances the effectiveness of this exercise. Perform 4 sets with the same rep scheme (15, 12, 10, 10), focusing on a controlled motion and making sure to fully extend your elbows during each rep.

The second superset starts strong with the "One Arm Bayesian Cable Biceps Curl." This single-arm exercise offers an extended range of motion and isolates each bicep individually. Perfect for correcting muscle imbalances, it requires 4 sets of decreasing reps (15, 12, 10, 10). Maintain a slight lean back as you curl for maximum stretch and contraction.

Wrapping up the second superset is the "Cable One Arm Tricep Pushdown," targeting each tricep individually. This exercise ensures balanced development and effective isolation of the triceps muscle. Complete 4 sets of 15, 12, 10, and 10 reps, concentrating on keeping your elbow stationary and only moving your forearm.

This workout not only builds strength but also ensures proper muscle symmetry and definition. Remember to warm up before starting and cool down post-workout to prevent injury and speed up recovery. Add this routine to your weekly split for arm gains that will turn heads!

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