9 Arm Machines at the Gym That Build Your Upper Body

Using Arm Machines at the Gym: What to Know

Arm machines at the gym are one of the most effective ways to build stronger arms fast. If your goal is to tone, add size, or support your upper body strength training, these machines offer guided resistance to help you target specific muscle groups like the biceps, triceps, shoulders, and forearms with proper form.

Unlike free weights, arm machines support your movement patterns, reduce the risk of injury, and allow you to isolate muscles for focused growth. They're especially helpful for beginners, those returning from injury, or anyone wanting to improve their upper arms without guessing their form or load.

In this guide, you’ll discover the best arm machines at the gym, plus how to use each for safe, effective workouts that align with your fitness goals. From the cable machine to the biceps curl and triceps extension machines, we’re covering everything you need to start building lean muscle mass today.

Benefits of Using Arm Workout Machines at the Gym

Using arm machines is a great way to improve strength, technique, and overall training quality. These exercise machines are especially helpful for anyone focused on building muscle while minimizing the risk of injury.

Safer for joints: Machines guide your movement patterns, reducing stress placed on your shoulders, elbows, and wrists.

Better form control: Each rep follows a fixed path, helping you maintain correct form, especially when lifting heavier weights.

Isolation of specific muscle groups: Machines like the biceps curl machine and triceps extension machine allow you to focus on specific areas of the upper arms without relying on stabilizers.

Great for injury rehab or beginners: With built-in support and adjustable resistance, these machines are ideal for those returning to training or starting a new fitness journey.

Regardless of whether you're at a commercial space or setting up a home gym, arm machines help you train efficiently and safely while supporting muscle growth.

9 Must-Try Arm Machines at the Gym 

These arm workout machines are a great way to target the upper arms with precision. Are you working on growing your muscles or improving your fitness level? Each machine we’ll talk about is designed to train specific arm muscles while supporting proper form and reducing the risk of injury. 

1. Cable Machine: Versatile Arm Training for All Levels

The cable machine is one of the most flexible pieces of gym equipment for arm training. Thanks to its adjustable resistance and wide range of motion, you can perform various exercises that hit different angles of the arms. Here’s 

Cable Bicep Curls

• Target: Biceps (long and short head)

• How to do it: Attach a straight bar or EZ-curl bar to the low pulley. Stand tall, elbows tucked by your sides, and curl the bar up toward shoulder height. Slowly lower to your starting position.

• Tip: Hold your wrists neutral and avoid swinging.

Cable Triceps Pushdowns

• Target: Triceps

• How to do it: Use a rope or straight bar on the high pulley. Keep elbows pinned to your sides and extend your arms downward. Focus on controlled reps and avoid leaning forward.

• Rope vs bar grip: Rope allows for a fuller contraction and greater range.

The cable machine offers smooth resistance through the entire motion, making it ideal for both isolation exercises and functional fitness. It's also perfect for superset machine circuits.

2. Bicep Curl Machine: Targeted Isolation for Biceps

The bicep curl machine, sometimes called the biceps curl station, is a staple in many gyms. It’s designed to isolate the bicep muscles without relying on balance or stabilisers. Unlike free weights, this machine keeps tension consistent, making it easier to focus on the biceps without recruiting other upper-body muscles.

It’s especially helpful for maintaining good form and for training with lighter weights during recovery or high-rep phases.

How to use it:

• Sit with your upper arms resting against the pad and elbows aligned with the pivot point.

• Curl the handles toward you while maintaining tension throughout.

• Adjust the seat height to keep your shoulders relaxed and not hunched.

3. Preacher Curl Bench: Controlled Contraction for Bigger Arms

The preacher curl bench is ideal for strict, focused arm training, especially when you're aiming to build bigger, stronger biceps. By anchoring your upper arms against a sloped pad, this bench limits momentum, helping you maintain good form and maximise muscle growth through the full range of motion.

How to use it:

• Position yourself on the bench and place your upper arms firmly along the sloped support pad.

• Grip the barbell or EZ curl bar with a shoulder-width overhand grip.

• Raise the bar in a controlled motion without lifting your upper arms off the pad.

• Lower slowly back to the starting position without locking out at the bottom.

This setup removes the chance to "cheat" the lift by swinging or shifting your torso. It places all the tension directly on your upper arms, which is perfect for isolation exercises like preacher curls using an EZ bar or resistance bands.

4. Tricep Machine: Focused Triceps Builder

If you want to grow your triceps and develop stronger, leaner upper body muscles, the tricep machine is a reliable choice. It simulates the bodyweight dip but offers adjustable resistance and added back support, making it more beginner-friendly and safer for the shoulder joints.

How to use it:

• Maintain your upright posture with your back pressed securely into the backrest.

• Grip the handles beside you and press down until your arms are nearly straight.

• Control the return to your starting position and repeat.

Seated vs upright dip versions:

The seated dip machine provides more support and is easier to load with heavier weights, while upright machines mimic parallel bar dips with a more functional movement pattern. By focusing tension on the triceps and guiding the movement patterns, an upright machine supports effective arm workouts for all fitness levels. It’s largely beneficial when working on compound exercises that also target the chest and shoulder muscles.

5. Seated Dip Machine: Alternative Triceps Machine

Compared with the triceps machine, the seated dip machine offers more back support and easier loading for heavier weights. It’s designed for lifters who want to focus on their triceps without engaging too many upper body muscles at once.

How to use it:

• Set the seat so your hands reach the handles naturally without overextending or shrugging.

• Sit tall with your spine neutral and in full contact with the seat back.

• Grip the handles and push down to extend your arms.

• Slowly return to the starting position with control.

Why choose this version:

The seated version reduces strain on the shoulders while allowing you to focus on the triceps through a full range of motion. It’s a great option for anyone prioritising isolation exercises, training with heavier weights, or working around a shoulder injury. This machine also makes a great addition to functional trainers or a home gym setup for consistent resistance training.

6. Assisted Pull-Up / Chin Dip Machine: Arms and Upper Trainer

The assisted pull-up machine is a dual-purpose tool that provides tremendous assistance in developing upper body strength, particularly when working toward unassisted pull-ups or dips. It targets the biceps, triceps, chest, and back muscles, making it ideal for building overall strength.

How to use it:

• Select the appropriate adjustable resistance level: more weight equals more assistance.

• Step onto the platform and grip the bars for either a pull-up (overhand grip) or a chin-up (underhand grip).

• Lower yourself slowly, then pull or push your body up with control.

• For dips, switch the handle position and lean slightly forward to activate the chest muscles, or stay upright to isolate the triceps.

This machine supports your fitness journey by helping you practice compound movements safely. It’s excellent for improving functional fitness, supporting both arm muscles and the latissimus dorsi. Grip variations let you shift focus from arms to upper back or chest, depending on your training goals.

7. Shoulder Press Machine: Overhead Push for Delts and Arms

The shoulder press machine is a top pick for developing the deltoids, but it also plays a huge role in building stronger arms, especially the triceps. With a guided path and fixed handles, it’s ideal for keeping your joints aligned and reducing the risk of injury.

How to use it:

• Adjust the seat height so the handles start just below shoulder height.

• Hold the handles using a stable overhand grip, keeping your wrists aligned.

• Push the handles upward until your arms extend nearly fully, then lower with control to reset.

This builds pressing strength that carries over to other lifts like the bench press, chest press machine, and even the squat rack. It allows for effective workouts at various fitness levels, and it pairs well with lighter weights for high-rep burnouts or heavy weights for power-focused sets.

8. Chest Press/Incline Press Machine

The chest press and incline press machines are often regarded as chest-focused, but they also consistently activate the triceps during pressing movements. They’re ideal for building upper body strength while supporting joint stability and proper form.

How to use it:

• Set the seat so the handles line up with the centre of your chest for an effective pressing path.

• Grip the handles and press forward until your arms are nearly straight.

• Lower the handles slowly, keeping control through the full range of motion.

The incline press shifts focus to your upper chest and front delts, while flat presses engage mid-chest and triceps more directly. Both allow for heavier weights without a spotter and help reinforce pressing strength for lifts like the bench press and shoulder press machine.

9. Lat Pulldown Machine: Back and Arm Workout Combo

The lat pulldown machine is a classic choice for training the back muscles, particularly the latissimus dorsi, while also engaging the biceps and forearms. It’s a great option for pairing compound exercises with arm training.

How to use it:

• Sit down and secure your thighs under the pad.

• Use a wide overhand grip, just outside shoulder width, to activate your upper back and arms.

• Bring the bar to your upper chest while retracting your shoulder blades to maximise back and arm engagement.

• Return the bar slowly to the starting position, keeping tension throughout.

Varying your grip changes the focus. A narrow underhand grip shifts more load to the biceps, while a wider grip targets the upper back. This machine fits well into both full body workout routines and upper-body splits.

Arm Machines at the Gym for Beginners to Pros

Most arm workout machines at the gym are user-friendly, which makes them perfect for all fitness levels. Here are some tips to help you choose the right arm machine for your training. 

For beginners, choose machines with simple setup instructions and adjustable resistance. Begin with manageable resistance while practicing the proper setup and movement for each machine. Also, avoid common mistakes like rushing reps or setting the seat height incorrectly.

For intermediate and advanced lifters, combine machines with compound movements using free weights or functional trainers. Use machines at the end of a workout to finish with isolation exercises. Increase training volume over time to support continued muscle growth and overall strength.

No matter your fitness level, arm machines provide structure, variety, and a safer environment for continuous progress.

Workout Plans Using Different Types of Arm Machines at the Gym 

Here are three sample arm training formats to help you meet specific fitness goals using arm machines:

1. Hypertrophy Focus (Muscle Growth)

• Cable Bicep Curls – 4 sets x 10–12 reps

• Triceps Pushdowns – 4 sets x 12–15 reps

• Preacher Curls – 3 sets x 10 reps

• Seated Dip Machine – 3 sets x 12 reps

• Rest 60 seconds between sets.

2. 3-Day Gym Split (Push/Pull/Legs)

• Day 1 – Push: Chest Press Machine, Shoulder Press Machine, Triceps Machine

• Day 2 – Pull: Lat Pulldown Machine, Cable Curls, Seated Row Machine

• Day 3 – Legs: Leg Press Machine, Leg Extension, Squat Rack (optional)

3. Superset Machine Circuit (Time-Efficient)

• Bicep Curl Machine + Triceps Extension Machine

• Cable Hammer Curls + Rope Pushdowns

• Preacher Curls + Chest Press Machine

Perform each superset back-to-back, then rest 90 seconds.

These workouts offer an easy way to plan effective arm workouts using machine exercises and support steady gains in lean muscle mass.

FAQs About Arm Machines at the Gym

What’s the best gym machine for biceps/triceps?

For home gyms, dual-function machines like the Body-Solid GCBT380 or GCBT-STK are ideal. In commercial gyms, the Body-Solid Pro Dual Bicep/Tricep Machine or a similar model is a top choice for smooth, versatile arm training.

Are machines good for toning arms?

Yes, machines help tone arms by isolating muscles and improving form.

Can you build big arms with machines alone?

Yes, consistent resistance training on machines can assist in building size and strength.

How often should you train your arms with machines?

Train 2–3 times per week, with at least one rest day between sessions.

Which machines should I use at the gym to lose arm fat?

Use cable, curl, and press machines alongside full body workouts and cardio.

Arm Machines at the Gym: Conclusion

As we’ve shared in this guide, arm workout machines are a great way to build strength, isolate key muscle groups, and support proper technique at any fitness level. Regardless of whether you choose a bicep curl machine, cable machine, or lat pulldown machine, all these tools help you train with confidence and control.

So if you’re locked in on building muscle, improving form, or recovering from injury, these machines will be instrumental to your progress. And when combined with free weights or compound exercises, machine training becomes even more effective for long-term progress.

If you’re ready to boost your arm training, ensure your arm workouts are safe and effective, plus experience the gains you’ve been aiming for, explore our top-rated arm machines, and build your strongest upper body yet.