Training

7 Colossal Cable Moves

Seven exercises Big Ramy used to trigger impressive gains in size and detail.

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7: ROPE PUSHDOWN

TARGETS: LONG AND LATERAL TRICEPS HEADS

Stand in front of a high pulley cable and grasp the rope attachment with a neutral grip. With your legs slightly bent, lean forward slightly at the waist and position your elbows close to your sides while bringing your lower arms parallel to the floor. Flex your triceps and press the rope down toward the floor until your arms are fully extended, pronating your hands at the bottom. Squeeze your tri’s and hold for a brief count before returning to the start position.  

RAMY’S TIP

Don’t let your elbows drift forward, which tends to bring in more delts and takes some pressure o your triceps. Imagine a rod running through your body holding your elbows in place. 

 SAMPLE CABLE ARM WORKOUT 

  • V-handle Pushdown | REPS: 4 | SETS: 10-15
  • Rope Pushdown | REPS: 4 | SETS: 10-15
  • Reverse-Grip Pushdown | REPS: 4 | SETS: 10-15
  • Rope Hammer Curl | SETS: 3 | REPS: 10-15
  • High-Pulley Cable Curl | SETS: 3 | REPS: 10-15
  • One-Arm High-Pulley Cable Curl | SETS: 3 | REPS: 10-15
  • One-Arm Cable Curl | SETS: 3 | REPS: 10-15 

Although Big Ramy will mix in regular free-weight and machine exercises with cable moves, you can create a whole arm workout at the cable station. This sample routine starts with triceps followed by biceps, but you can also alternate back and forth between bi’s and tri’s if you prefer. 

 FLEX 

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