How to Work Out Your Arms on a Gym Machine

Although most arm workouts are performed with dumbbells, gym weight machines offer stability to help focus your workout on a particular muscle group. Your arm muscles primarily consist of the biceps and triceps. Working out your arms helps reduce arm flab and build toned muscles for women and bulging biceps for men. Machine exercises are much safer than free weights, but precautions must be taken to avoid injuries.

Instructions

  1. Machine Preacher Curls

    • 1

      Sit down on a preacher curl machine and select the appropriate weight for your strength level. Lean forward and rest your torso on the pad provided.

    • 2

      Place your triceps on the pad and grip the handles with each arm. Adjust the seat to your height so that your triceps are resting on the pad and your arms are extended.

    • 3

      Lift the handles, moving only your forearms. Exhale as you raise the handles toward your head.

    • 4

      Lower the handles back in a controlled manner as you inhale.

    • 5

      Perform 10 repetitions in two or three sets. Give yourself about 30 seconds to recover between sets.

    Triceps Pushdowns

    • 6

      Stand with your back straight facing the cable machine. Place the cable attachment above your head and set the safety pin on the appropriate weight you want to lift.

    • 7

      Take hold of the handle or knotted rope attached to the cable. Position your feet hip-width apart, leaning very slightly forward, as if you were walking. Tighten your abdominal muscles and keep your head facing forward. Place your arms to your sides, firmly against your ribcage, with your wrists aligned to your forearms. This is the starting position.

    • 8

      Press down on the handle toward the floor, fully extending your arms in the process. From your elbows, maintain control and posture. Keep your abdominal muscles tight during the exercise and exhale. Avoid locking your elbows when your arms are extended. You should feel the tension in your triceps while performing the exercise.

    • 9

      Return to the start position in a controlled manner and inhale. Perform eight to 10 repetitions in two or three sets.