11 Machines for Arms at the Gym (Special Arm Workout Grows All 7 Arm Muscles)

New and experienced lifers alike can isolate specific arm muscles and benefit from using these 11 machines for arms at the gym that are proven to be effective.¹

All in all, seven main arm muscles make up the biceps, triceps, and forearms, and by using cable and lever machines, gym goers can target each muscle safely while maintaining proper form.

But before getting into the exact exercises, let’s take a look at the anatomy of the arms so you know which muscles you’re targeting on each machine.

Top Arm Exercise Equipment That Target All 7 Arm Muscles (Equipment for Arms)

Experienced gym goers may be eager to partake in different powerlifting programs that include free weights, but using arm weight machines are proven to be much safer and can reduce risk significantly, which can be especially useful for those coming off an injury.

While there are many muscles in the arm — the forearm alone containing 20 muscles — only seven main muscles should be considered when targeting arms in the gym to best strengthen the limb.²

1. Long biceps
2. Short biceps
3. Brachialis
4. Brachioradialis
5. Long head triceps
6. Lateral head triceps
7. Medial head triceps

Together, the long and short biceps make up an area called the biceps brachii, which essentially is the entire biceps muscle.³ These two heads join at the elbow to help flex the forearm and allow the arm and hand to perform a twisting motion.

Source: CFCF, CC BY-SA 4.0 <https://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commons⁴

Further beneath the biceps brachii tendons is the brachialis muscle that plays a much more important role in flexing the forearm. Like the biceps brachii, this muscle is located in the anterior compartment of the upper arms.

The brachialis is attached to one of the foreman’s main bones, the ulna, causing it to be the main reason humans can flex the elbow.⁵

Playing a similar role of function is the brachioradialis muscle, located in the posterior compartment’s superficial layer of the forearm, which is the top of the forearm.⁶ This muscle aids the biceps brachii and the brachialis to flex the elbow as well.

The back of the upper arm is made of the triceps brachii, which is a three-headed muscle consisting of the long head, lateral head, and medial head.⁷ The entire triceps muscle allows for extension of the elbow while stabilizing the shoulder, the long head particularly contributing to supporting the shoulder joint.

The strongest of the three heads is the lateral.

Cable Curls (for Biceps Brachii, Brachialis, & Brachioradialis)

Whether beginning a starting strength routine for overall improvement or targeting the different arm muscles, the cable machine is useful for building the biceps.

Source: urbazon via Canva.com⁸

Gym equipment targeting the arms that include movements like curling or pulls that involve the palms facing up work the bicep muscles, making cable curls an easy one to add into a workout routine.

Cable Curl Variations: Depending on what’s comfortable for the user, these can be done one-handed or with both hands. The user may also be turned towards or away from the machine while standing.

This curl can be done either standing, kneeling, sitting, or lying down.

Cable Curl Tips: For safety, rather than using a quick motion, be sure to slowly raise and lower the bar. If the weight continues to slam too hard back in place when lowered, there may be too much weight and the user should consider reducing it to a weight that is controllable.

Cable Curl Benefits: Unlike free weights, there is no option for an improper swinging motion with better shoulder stability.

Cable Curl Muscles Worked: While using the cable machine, bicep curls work the biceps brachii, brachialis, and brachioradialis muscles.⁹

Overhead Cable Extension (for Triceps Brachii)

Conveniently, for gym goers looking to build muscle and gain strength using scientific principles that never change, building the triceps through overhead cable extensions is a great way to increase strength in the arms overall and perform better during heavy lifts.

Source: Hope Connolly via Canva.com¹⁰

Building strength in the elbow is imperative for preventing medial epicondylitis, also known as “golfer’s elbow,” which is a common painful injury found in athletes and weightlifters.¹¹

Overhead Cable Extension Variations: Depending what equipment is available at the gym, this workout can be done with a straight bar or a rope. While most people tend to perform the overhead cable extension with both hands, it can also be done with one hand.

Overhead Cable Extension Tips: When pushing up, elbows should not flare or move during the motion and should be kept close to the ears. It helps to tighten the core as a stabilizer.

Overhead Cable Extension Benefits: Overhead extensions can help build muscle and arm size tremendously, even those who may suffer from bad arm genetics but have a low triceps insertion from long triceps.

Overhead Cable Extension Muscles Worked: Overhead cable extensions target all three heads of the triceps brachii, though the long head contributes to most of the work in this exercise.¹²

Cable Pushdown (for Triceps Brachii)

For those looking to kill two birds with one stone, cable pushdowns not only work the triceps but cause better performance in pushups and the bench press.

Source: Daniel Apodaca via Unsplash¹³

Cable Pushdown Variations: Conveniently, this can be done with a straight or V-bar and the palms can be flipped up for a reverse pushdown that feels more like a pull-down. Further, machine users can perform this exercise with one hand as well.

Cable Pushdown Tips: To avoid elbow injury, do not load the weight too heavy. Elbows should be kept tucked in at the sides and the entire body should be stabilized by the core.

Cable Pushdown Benefits: Just like the overhead cable extension, this exercise will contribute to upper arm aesthetics, which is why those wondering why they’re getting stronger but not bigger need to focus more on building the triceps.

Cable Pushdown Muscles Worked: This workout also targets the three heads of the triceps muscle.

Chest Press Machine (for Triceps Brachii & Brachialis)

Useful in more ways than one, the chest press translates well to high performance in other workouts and everyday activities that require pushing, like opening doors.

Source: BGStock72 via Canva.com¹⁴

Chest Press Variations: The chest press — which is a safer alternative to the free-weight bench press for those curious if the bench press engages the triceps — can be performed with one hand or two.

Chest Press Tips: Firstly, adjust the seat to where the arms can come up just level to the chest and elbows are out at a 90-degree angle with the palms facing down, also at chest-level. If the back starts to arch, the weight needs to be reduced to avoid injury. For better targeting of the triceps, keep the elbows close to the chest.

Chest Press Benefits: Of all the arm exercise machines at the gym, the chest press is a great way to build upper body strength effectively and quickly.

Chest Press Muscles Worked: While the main muscle worked during the chest press is the pectoralis major that lies in the chest, the triceps brachii is also activated, especially when the elbows are kept tucked in with a narrower grip.¹⁵

The biceps are not the main muscles used during this workout, though the brachialis is worked during the outward push motion by stabilizing the arm.

Assisted Pull-Up Machine (for Biceps Brachii, Brachialis, & Brachioradialis)

Beginners will be happy to know that assisted pull-ups are helpful for those who cannot perform traditional pull-ups and need to build upper body and grip strength.

Source: Sergey Nazarov via Canva.com¹⁶

Assisted Pull-Up Variations: The assisted pull-up machine can be done with varying grips, either pull-up style with the palms facing outward or chin-up style with the palms facing towards the body. Depending on comfortability, the user can also either kneel or stand. To target different muscles, the hand grip can be narrower or widened.

Assisted Pull-Up Tips: The heavier the weight, the easier the pull-up becomes. When first starting out, set the weight at a comfortable level so that it can hold the body up, but still feel challenging to perform the pull-up. When lowering the body, do so slowly with a controlled motion so as not to cause injury or overextension of the elbows.

Assisted Pull-Up Benefits: Luckily, resistance training like any version of pull-ups has been linked to reduction of visceral fat as well as improving insulin sensitivity.¹⁷ If you’re only losing a pound a week, consider adding more pull-ups to your workout. Also, keep in mind that muscle weight and fat are indistinguishable on the scale, which explains why the scale is irrelevant when trying to lose weight.

Assisted Pull-Up Muscles Worked: For those hoping to tone the back, this workout particularly strengthens the latissimus dorsi and the trapezius muscles, though it also works the biceps brachii, brachialis, and brachioradialis muscles due to flexing the elbow.

Seated Rowing Machine & Cable Rows (for Biceps Brachii)

Beneficial in more ways than one, arm rows translate well to everyday activities that involve pulling, like opening doors, while improving posture.

Source: Victor Freitas via Unsplash¹⁸

Seated Rowing Variations: Depending on what’s available in the gym, the arm row can be done on a standard machine or a cable row machine. Typically, both hands are used, but one hand can be used as well.

Seated Rowing Tips: Depending which seated machine is used, press either the chest or back firmly against the pad. To avoid injury especially on the cable row, the knees should be slightly bent.

Seated Rowing Benefits: The seated arm row is beneficial for overall upper body strength since it works the arms and the back and shoulders as well.

Seated Rowing Muscles Worked: Mostly, the arm row works the latissimus dorsi and trapezius muscles, but it also activates the long and short biceps during the pulling movement. Further, the cable row machine is even more popular because it works the entire body by utilizing leg strength and core predominantly.¹⁹

Lat Pulldowns (for Biceps Brachii, Brachialis, & Brachioradialis)

Unlike most machines for arms at the gym, lat pulldowns improve posture and can help reduce back pain.

Source: eclipse_images via Canva.com²⁰

Lat Pulldown Variations: The seated lat pulldown can be done with the palms facing forward towards the machine or in the reverse grip with the palms facing the body. For more advanced users, the behind-the-neck pulldown can be done as well.

Lat Pulldown Tips: Sit facing towards the machine with good posture and pull the long bar down towards the chest and hold, and then slowly extend the arms back out in a controlled manner. To ensure stability while pulling down, squeeze the core during the movement and breathe out.

Lat Pulldown Benefits: The lat pulldown strengthens back muscle and it can especially improve their physical appearance and size.

Lat Pulldown Muscles Worked: The main muscles worked is the latissimus dorsi or back muscles, and the deltoids as well as trapezius; but also it targets both the short and long head of the biceps by flexing the elbow, especially during a medium-distance grip with the palms facing the body.²¹ Further, the brachialis is also activated as the primary source of power for flexing the elbow joint, and the brachioradialis comes into play while gripping the bar and pulling down.

Seated Overhead Shoulder Press (for Triceps Brachii)

Like several other machines, the overhead shoulder press builds core strength, but it also enhances performance of the bench press and translates over to sports like swimming and baseball.

Source: Ibrakovic via Canva.com²²

Seated Overhead Press Variations: Conveniently for gym goers, this can be done with two hands or just one.

Seated Overhead Press Tips: Sit with good posture on the machine with the back pressed on the pad. For safety, keep the elbows tucked in and exhale when pushing upward.

Seated Overhead Press Benefits: The overhead shoulder press works to build the strength and size of the shoulders, triceps, and trapezius muscles.

Seated Overhead Press Muscles Worked: Predominantly, this workout works the pectorals, deltoids, and trapezius, but also targets the triceps brachii by straightening the arm upward. Trying different shoulder elevations is especially helpful for targeting the three triceps heads, which is why this overhead angle is also essential rather than a traditional pushdown angle.²³

Preacher Curl Machine (for Biceps Brachii)

Unlike free weights, the preacher curl machine allows for optimal stability without using momentum from swinging, which can lead to injury during this exercise.

Source: Ibrakovic on Freepik²⁴

Preacher Curl Variations: Gym goers can perform the preacher curl with either two hands or one.

Preacher Curl Tips: Keeping the palms facing upward, squeeze and curl the bar up towards the chest and pause at the top before slowly lowering the bar in a controlled fashion.

Preacher Curl Benefits: The preacher curl builds muscle mass and increases the size of the biceps, unless the user suffers from bad bicep genetics.

Preacher Curl Muscles Worked: Bicep lovers will be happy to know that both the long and short heads of the biceps are activated.

Seated Triceps Extension (for Triceps Brachii)

Because of the limited motion of the machine, there is no room for improper form or engaging additional muscles except the core to stabilize when doing the seated triceps extension.

Source: Ibrakovic via Canva.com²⁵

Seated Triceps Extension Variations: Depending on the machine, the palms can either face in towards each other or face down.

Seated Triceps Extension Tips: First, adjust seat height so elbows can rest on the pad. Arms should remain shoulder-width apart while the elbows are extended.

Seated Triceps Extension Benefits: In a proactive manner, this exercise keeps the elbow joint healthy to prevent injury by increasing endurance and improving its range of motion.

Seated Triceps Extension Muscles Worked: Conveniently, the three triceps heads are activated here, with the medial head getting the most attention during this workout.

Assisted Dip Machine (for Triceps Brachii)

Beginners will be happy to know that this is an excellent workout for those who can’t perform body weight dips by building core strength.

Source: Syda Productions via Canva.com²⁶

Dip Variations: The only variation for this workout is to use a seated dip machine, which allows the user to sit and press the elbows downward.

Assisted Dip Tips: To avoid injury, pick a weight that can hold up the body but still feels somewhat challenging to perform the movement. Additionally, keep the elbows tucked in and palms should also face in towards the body.

Seated Dip Benefits: Oftentimes, elbow pain during a traditional body weight dip comes from keeping the elbows too close to the body rather than allowing them to flare out roughly 45 degrees; this could also mean the user needs to strengthen this area.²⁷

Seated Dip Muscles Worked: The three triceps heads are mainly worked here with the pectoralis major and front deltoid also being activated.

Are Exercise Machines for Arms Better Than Dumbbell & Barbell Exercises?

Studies have found that when comparing groups who used either weight machines, free weights, or both, there was a similar outcome in overall strength, muscularity, and functional ability over time; however, when taking a further look, machines were found to be safer due to fixed ranges of motion that prevent users from using improper form.²⁸ Further, these same studies uncovered that a higher activation of muscle mass was found while using free weights.

To sum up the findings, arm exercise machines at the gym are better for newer weightlifters because they reduce the risk of injury, while free weights are more impactful for building muscle size. For those looking to lose inches off their waist overnight, using both methods is an option.

And for lifters who have used machines for some time, it can be beneficial to move over to free weights since they require more stability.

Arm Exercise Program Proven To Build Biceps, Triceps, & Forearm

A well-rounded weightlifting program includes working different muscles and avoiding repeating the same ones over consecutive days, including leg muscles. While many gyms like Planet Fitness come with separate programs, here is a sample 5-day program that can help gym goers prioritize the upper body:

Monday — Pull Day:

• Assisted Pull-Up (3 sets x 10 reps)
• Seated Arm Row (3 x 15)
• Lat Pulldown (3 x 10)
• Preacher Bicep Curl (3 x 15)
• Lying Hamstring Curl (3 x 12)

Tuesday — Cardio Day:

• 30 minutes to an hour of cardio of choice (running, walking on incline, or Peloton bike)

Wednesday — Push Day:

• Chest Press (3 x 10)
• Triceps Extension (3 x 15)
• Shoulder Press (3 x 10)
• Leg Press (3 x 10)
• Overhead Cable Extension (3 x 15)

Thursday

• Rest

Friday — Combo Day:

• Cable Pushdown (3 x 15)
• Cable Curls (3 x 15)
• Assisted Pull-Up (3 x 10)
• Lat Pulldown (3 x 10)
• Lying Hamstring Curl (3 x 12)
• Leg Press (3 x 10)

Remember, rest days are important for recovery and should be observed. Workout programs beginners can try include the Jason Blaha Ice Cream Fitness 5×5 Program, the Greyskull LP Best Powerlifting Program for Beginners, and the Candito Linear Program.

When considering which weights to use, weightlifters will find plenty of options to build their triceps, biceps, and forearms. Using machines for arms at the gym combined with a program that rotates the muscle focus will allow gym goers to gain muscle mass quickly.

Frequently Asked Questions