Cable Arms and Obliques

6 min

6 exercises

Cable Core Rotation

2 sets

15 reps

Cable Upright Rows

1 sets

10 reps

Standing Bicep Cable Curls

1 sets

10 reps

Straight Arm Pulldowns

2 sets

10 reps

Upward Cable Wood Chops

2 sets

15 reps

Tricep Cable Rope Push Downs

1 sets

10 reps

This Cable Arms and Obliques 6 min-minute gym workout plan effectively targets your abs, arms, back and shoulders. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 6 exercises and see which muscle groups they target. Enjoy!

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Cable Arms and Obliques

6 min

6 exercises

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Cable Core Rotation

2 sets

15 reps

Set 1 of 2

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Abs

Secondary:

Obliques

Adjust the pulley handle to chest height. Step out and away from the weight. Feet are shoulder-width. Stand with a tight core and flat back. Push the handle out in front of you. Keep elbows slightly bent.
Twist from the hips. Move arms across the body, achieving a full extension.
Return to starting position.
Once complete, do the same amount of sets/reps on the other side.

Primary muscle group(s):

Hamstrings, Obliques, Quadriceps

Secondary:

Calves, Hamstrings

Secure a firm grip with both hands on an appropriately weighted dumbbell. Place your feet shoulder-width apart. Begin by moving the dumbbell up and over towards your right side.
Twist your body to bring the dumbbell down and to the left. Bend at the knees and drop your hips slightly. Make the motion of placing the dumbbell on the ground.
Repeat the movement, taking the dumbbell back up and overhead. Keep your arms straight throughout.

Primary muscle group(s):

Abs, Obliques

Secondary:

Biceps, Forearms, Lower Back

Sit on an exercise mat with your legs fully extended and your upper body upright.
Grip a weight plate between both hands.
Hold the plate out in front of your abdominals keeping your arms bent slightly.
Cross your your ankles and raise them off the floor slightly.
Bend your knees towards you slightly.
Lean back about 15 degrees to balance your body. This is the start position.
In a smooth motion,turn your torso to the left and touch the plate on the floor. Make sure you exhale as you do this.
Return to the start position inhaling as you do so.
Repeat the same movement, this time to your right side, again exhaling as you do so.
Return to start position and repeat.

When performing this exercise, use smooth controlled movements. Jerking or using momentum to swing the weight can cause serious lower back injury.

Cable Upright Rows

1 sets

10 reps

Set 1 of 1

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Shoulders

Secondary:

Abs, Upper Back & Lower Traps

Attach a straight bar to the low pulley on the cable station.
Stand facing the station with your feet shoulder width apart either side of the pulley.
Grip the bar with an overhand grip, with your hands shoulder width apart and arms fully extended.
Keep your shoulders back.
Raise the bar straight up in one smooth movement, until it is just below your chin.
Hold for a count of one while squeezing your biceps and forearms.
Slowly lower to the start position and repeat.

Primary muscle group(s):

Shoulders

Secondary:

Abs, Neck & Upper Traps

Stand with your back straight, holding a barbell with an overhand grip slightly less than shoulder width apart.
The bar should be level with the tops of your thighs.
Keep your arms extended with a slight bend at the elbows. This is the start position.
Exhale and using the sides of your shoulders lift the bar.
As you do so, raise your elbows up and out to the side.
Keep the bar close to your body as you raise it.
Continue lifting the bar until it is just below your chin. Pause for a count of one.
Return to the start position in a single smooth movement. Inhale as you do so.
Repeat.

This exercise can be performed using a straight bar attached to a low pulley or using dumbbells.

Primary muscle group(s):

Shoulders

Secondary:

Abs, Biceps, Forearms, Upper Back & Lower Traps

Holding a dumbbell in each hand,stand with your feet shoulder width apart.
The dumbbells should be resting on your thighs with your palms facing in.
Lift the dumbbells straight up in single smooth movement until they are just below your chin making sure to keep your shoulders back and your elbows out.
At the top of the movement, flex or squeeze your biceps and forearms. Hold for a count of one.
Return to the starting position slowly to keep tension on the muscles.
Repeat.

This exercise can be performed using a barbell,EZ bar or a cable station with a straight bar or EZ bar attachment.

Standing Bicep Cable Curls

1 sets

10 reps

Set 1 of 1

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Biceps

Secondary:

Abs, Forearms

Set up a cable station with a straight bar attachment connected to the low pulley.
Stand close to the station, feet shoulder width apart either side of the pulley.
Grip the bar with a shoulder width underhand grip.
Keep your elbows close to your sides.
Curls your arms upward from the elbows in a smooth arc.
Continue until your forearms are vertical with your palms facing your shoulders. Hold for a count of one while flexing your biceps.
Lower the bar back to the starting position in a smooth motion.
Repeat.

Primary muscle group(s):

Biceps

Secondary:

Forearms

Stand straight holding a barbell with an underhand grip, your hands shoulder width apart and your arms fully extended towards the floor.
Keep your elbows close to your sides.Your palms should be facing away from you. This is the start position.
Keeping your upper arms stationary, curl the barbell forward and up in a smooth arcing motion while exhaling. Only your forearms should move.
Continue upwards until the bar is at shoulder level with your biceps fully contracted. Hold for a count of one while squeezing your biceps.
Inhale as you return to the starting position.
Repeat.

This exercise can be performed using a cable station, with a straight bar attachment connected to the lower pulley.<em><strong> </strong></em>

Primary muscle group(s):

Biceps

Secondary:

Forearms

Sit on a flat bench holding a dumbbell in each hand with an underhand grip.
Keep your back straight and shoulders back.
Keep your arms fully extended with your elbows close to your sides.
Rotate your palms so that they are facing in towards you. This is the start position.
Keeping your upper arms upper arm stationary, start to curl the dumbbells upwards in a smooth arc.
As you curl the dumbbells upwards rotate your wrists, so that your palms face in towards you at the end of the movement.
Continue the movement until the dumbbells are at shoulder level and your biceps are fully contracted.
Hold for a count of one as you squeeze your biceps.
return to the start position, rotating your wrists back to an underhand grip position.
Repeat.

This exercise can be performed by alternating between arms.

Primary muscle group(s):

Biceps

Secondary:

Abs, Forearms

Holding a dumbbell in each hand, stand with your feet shoulder width apart.
Let your arms hang by your side with your palms facing in to the side of your body.
Keep your elbows close to your sides.
Curl the dumbbells up towards your shoulders. Do not swing your hips to get the weight moving.
Continue raising the dumbbells until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
Squeeze or flex your bicep and hold for a count of one.
Slowly lower the dumbbells to the starting position.
Repeat.

You can also perform this exercise by alternating between left and right arms or one arm at a time.

Straight Arm Pulldowns

2 sets

10 reps

Set 1 of 2

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Middle Back / Lats

Secondary:

Lower Back

Stand with feet shoulder-width apart. Keep the lower back straight and the core tight. Reach up and grab a pull-down bar with a wide grip.
Keeping your arms straight with a very slight bend in the elbow, pull the bar down to your hips. Breathe out and flex your lats as you do so.
Pause and slowly return to the top of the movement. Do not let the weight rest against the stack. Repeat the movement.

Primary muscle group(s):

Chest, Upper Back & Lower Traps

Secondary:

Abs, Shoulders, Triceps

Lie on a flat bench, holding a barbell on your chest with an overhand grip. (Your hands should be shoulder width apart)
Get into starting position, raising the bar above your chest by extending your arms, but do NOT lock your elbows.
Keeping your arms slightly bent, slower lower the weight in a smooth arc to a position behind your head by rotating your shoulders. (as if putting your hands in the air)
Keep moving the barbell behind your head until you feel a slight stretch in your chest. Hold for a count of one.
Return to the start position in a smooth revers arc.
Continue holding the weight above your chest, then repeat.

Primary muscle group(s):

Chest, Upper Back & Lower Traps

Secondary:

Abs, Shoulders, Triceps

Lie with your upper back perpendicular on a bench.
Bend your knees and place your feet flat on the floor and flex your hips so that your body is in line.
Grasp a dumbbell between your hands under the inner plate, palms facing up.
Position the weight over your chest with your elbows slightly bent.
Keep your elbows bent as you lower the dumbbell over your head until your upper arms are in line with your torso.
To return to the starting position, pull the dumbbell up and over your chest.

Try to avoid raising your hips and maintain a small bend in your elbows throughout the movement.

Upward Cable Wood Chops

2 sets

15 reps

Set 1 of 2

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Abs, Obliques

Secondary:

Shoulders

Stand with your side to the cable machine. Grab the handle with the opposing hand first. Keep a flat back and tight core throughout the movement. Squat down by bending your knees and driving your hips back.
Keeping your feet in position, rise and twist the weight to the opposite side of your body.
Pause, contract the muscle and slowly return to the starting position.

Primary muscle group(s):

Obliques

Secondary:

Abs

Adjust the pulley lever to be above you. Stand next to a pulley machine with your left side. Grab the handle with both hands. Brace your core and separate your feet to outside of shoulder width.
Begin the movement by twisting with your obliques to pull the handle down and across your body.
Once the handle is on the right side of your body, pause and slowly return the handle to the starting position.

Primary muscle group(s):

Hamstrings, Obliques, Quadriceps

Secondary:

Calves, Hamstrings

Secure a firm grip with both hands on an appropriately weighted dumbbell. Place your feet shoulder-width apart. Begin by moving the dumbbell up and over towards your right side.
Twist your body to bring the dumbbell down and to the left. Bend at the knees and drop your hips slightly. Make the motion of placing the dumbbell on the ground.
Repeat the movement, taking the dumbbell back up and overhead. Keep your arms straight throughout.

Primary muscle group(s):

Obliques

Secondary:

Abs

Stand with your feet no wider than shoulder width apart and hold the medicine ball with one hand at either side in front of your chest.
Rotate your body from the waist up to the left side and raise the medicine ball over your left shoulder, not quite fully extending your arms. Be sure to get extra reach by pointing your right toe.
Using a chopping motion, bring the ball diagonally across the front of your body so that the ball ends on the outer side of your right shin.
Bring the ball straight up the right side of your body and again move diagonally across your body once again to complete the motion.

Tricep Cable Rope Push Downs

1 sets

10 reps

Set 1 of 1

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Triceps

Secondary:

Abs, Forearms

Set up a cable station with a straight bar on attached to the top pulley.
Grip the bar with an overhand grip,with your hands slightly less than shoulder width apart.
Position your feet shoulder width apart,with knees slightly bent for stability.
Pull the bar down until your forearms are parallel to the floor with your elbows close to your body and your wrists locked in a straight position. This is your staring point.
Moving only your forearms, push the bar down towards the floor until your arms are fully extended and you feel a stretch in your triceps. Hold for a count of one and squeeze your triceps.
Return to the start position moving your forearms only. Hold for a count of one then repeat.

Do not move your elbows or swing your hips for momentum during this movement.

Primary muscle group(s):

Triceps

Secondary:

Abs, Lower Back

Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the dumbbells back and behind you.
Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the dumbbells and begin again.

Workout done!

Exercises done

of 6

Total time

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