The 14 Best Rope Cable Exercises

1. 1. Cable Rope Tricep Extension

   

   5,575,234 SETS LOGGED99.1 mSCORE

   This is an isolation triceps exercise. The use of cables gives you more control over where the resistance is coming from, allowing you to keep more tension in your triceps compared to equipment like dumbbells. Because you can easily adjust the weight on a cable machine this is also a great exercise for performing drop sets, and burning out your triceps.

   • Intermediate
   • Triceps

2. 2. Cable Tricep Pushdown

   

   3,225,406 SETS LOGGED97.9 mSCORE

   This is an isolation exercise that targets the triceps. This exercise is very similar to other cable tricep exercises with the exception of using a flat bar instead of other handle attachments. This keeps your hands palms down, and reduces the demand for stabilizing your wrist during the movement.

   • Beginner
   • Triceps

3. 3. Cable Bicep Curl

   

   1,964,708 SETS LOGGED94.9 mSCORE

   Similar to other curls, this isolation exercise targets the biceps. The use of cables allows you to apply tension to your biceps at a different angle than with free weights. This is especially helpful for applying tension at the top of your range of motion. Because you can maintain more tension on your biceps throughout the movement, this is especially helpful for building muscle mass in your biceps.

   • Beginner
   • Biceps

4. 4. Cable Crunch

   

   1,462,723 SETS LOGGED88.8 mSCORE

   Cable Crunch is a variation on the more standard Crunch. Unlike Crunches, this is a weighted exercise that does not have you laying on your back. Instead of using your bodyweight for resistance, you use a cable machine. This gives you more control over your resistance, as well as more control over the direction that resistance is coming from.

   • Beginner
   • Abs

5. 5. Tricep Overhead Extension with Rope

   

   816,830 SETS LOGGED82.8 mSCORE

   Similar to other tricep extensions, this is an isolation exercise that targets the triceps. The use of a cable machine gives you more control over where the resistance is coming from, and allows for more consistent tension in your triceps than other equipment like free weights or machines. By performing the movement overhead, you ensure that you’re taking your triceps through their full range of motion by getting a good stretch as you return towards the starting position.

   • Intermediate
   • Triceps

6. 6. Cable One Arm Tricep Side Extension

   

   618,087 SETS LOGGED85.1 mSCORE

   Like other Tricep Extension variations, this exercise is an isolation movement that targets the triceps. By performing this exercise one side at a time, you remove the risk of compensating for any strength discrepancies between sides. In addition, this exercises forces you to work your triceps in a different plane than many typical tricep exercises.

   • Intermediate
   • Triceps

7. 7. Cable One Arm Underhand Tricep Extension

   

   588,980 SETS LOGGED85.4 mSCORE

   Like other Tricep Extension variations, this exercise is an isolation movement that targets the triceps. By using an underhand grip, you can more easily keep your elbows close to your sides. By performing this exercise with each side independently, you remove the risk of compensating for any weakness between sides.

   • Intermediate
   • Triceps

8. 8. Cable Underhand Tricep Pushdown

   

   383,200 SETS LOGGED77.4 mSCORE

   This variation of Cable Tricep Pushdown uses an underhand grip to place additional emphasis on the medial head of the triceps, offering a unique challenge and stimulating muscle growth. The cable machine provides constant tension throughout the movement, enhancing muscle engagement and strength development. It's an excellent exercise for refining tricep definition and increasing arm strength.

   • Intermediate
   • Triceps

9. 9. Single Arm High Cable Tricep Extension

   

   352,773 SETS LOGGED82.6 mSCORE

   An isolation exercise focusing on the triceps, particularly the long head, for improved arm definition. The high cable setup allows for a full stretch of the triceps muscle, enhancing the muscle development potential.

   • Beginner
   • Triceps

10. 10. Behind the Back Cable Bicep Curl

    

    248,439 SETS LOGGED71.4 mSCORE

    An isolation bicep exercise performed with the cable behind the back to emphasize peak contraction and full range of motion. It offers a unique angle that can lead to increased bicep growth and improved arm aesthetics.

    • Beginner
    • Biceps

1. 11. Behind the Back Cable Lateral Raise

   

   169,594 SETS LOGGED70 mSCORE

   An isolation exercise targeting the shoulder’s lateral head, promoting shoulder width and definition. The behind-the-back cable position ensures constant tension and a unique range of motion, offering benefits over traditional dumbbell raises.

   • Beginner
   • Shoulders

2. 12. Overhead Cable Bicep Curl

   

   158,906 SETS LOGGED52.8 mSCORE

   The Overhead Cable Bicep Curl is an isolation exercise that targets the biceps from an overhead position, using cables to maintain constant tension throughout the entire range of motion. This variation emphasizes the peak contraction of the biceps and stretches the muscles under load, which can lead to increased muscle hypertrophy. The unique angle helps isolate the biceps more effectively than traditional curls, reducing the involvement of secondary muscle groups and focusing on bicep strength and definition. It's especially beneficial for those aiming to sculpt their upper arms and enhance the visual appearance of the biceps.

   • Beginner
   • Biceps

3. 13. Cable Rope Hammer Curls

   

   151,374 SETS LOGGED72.7 mSCORE

   Cable Rope Hammer Curls focus on the biceps and brachialis with a neutral grip, offering a variation that differs from standard curls by emphasizing the outer biceps and forearms. Using a rope attachment on a cable machine allows for a full range of motion while providing constant tension, leading to improved muscle growth and strength. This exercise is particularly effective for developing arm thickness and grip strength, making it a valuable addition to any arm workout routine for balanced muscle development.

   • Beginner
   • Biceps

4. 14. Cable Wrist Curl

   

   78,126 SETS LOGGED53 mSCORE

   Targets the forearm flexors, improving grip strength and forearm muscle development. Using a cable machine adds a consistent resistance throughout the movement, providing a more effective workout than free weights.

   • Beginner
   • Forearms