6 Functional Trainer Arm Exercises: Power Up Your Arms

Must-Try Functional Trainer Arm Exercises for Your Workout

Want to build stronger arms? Here’s a quick list of must-try functional trainer arm exercises to strengthen your biceps, triceps, and upper body:

1. Cable Bicep Curls

2. Tricep Pushdowns

3. Cable Hammer Curls

4. Concentration Cable Curls

5. Overhead Cable Tricep Extensions

6. Cable Tricep Kickbacks

These functional trainer exercises offer constant tension, helping you build muscle and improve functional strength. Keep reading to learn how to perform each exercise with proper form and tips to maximize your fitness goals.

What Is a Functional Trainer?

A functional trainer is one of the most versatile machines you’ll find in any home gym or commercial gym. Equipped with adjustable pulleys and cable attachments, it lets you to perform various exercises that target specific muscle groups, including your biceps and triceps. What sets a functional trainer apart is its ability to offer customized resistance, making it suitable for all fitness levels. 

In contrast to weight machines, functional trainers support functional movement patterns, mimicking motions used in daily life [2]. This also means that, unlike plate-loaded equipment such as the lat pulldown machine, functional trainers allow free-range movement. Plate-loaded equipment follows a fixed path, limiting muscle activation and restricting natural movement patterns.

Why Functional Trainers Excel for Arm Workouts

Functional trainers are perfect for arm workouts because they provide constant tension, keeping your chest muscles, biceps, and triceps engaged throughout the entire range of motion. This helps maximize muscle activation and leads to better results compared to weight machines or free weights. With adjustable cables, you can safely perform isolation exercises while minimizing the risk of injury.

Another reason why you should get a functional trainer is all the different attachments—such as rope handles, straight bars, and single handles—that assist you in performing different exercises safely. Functional trainers also adapt to any fitness level, allowing beginners to start light and advanced lifters to push for progressive overload.

Functional Trainer Arm Exercises: Build Strength and Definition

1. Cable Bicep Curls

The cable bicep curl is a classic arm exercise performed using a functional trainer machine. This exercise is simple to set up and can be modified to accommodate any fitness level.

How to Perform:

1. Set the cable pulley to a low position and attach either a straight bar or rope handle.

2. Stand with feet shoulder-width apart, holding the attachment with an underhand grip.

3. Keep your elbows tucked by your sides and curl the cable toward your shoulders.

4. Squeeze at the top of the movement, then return to the starting position slowly.

Benefits:

• Targets the biceps brachii and brachialis for better muscle definition.

• Constant tension all throughout the entire range of motion leads to better bicep activation.

• Reduces momentum compared to dumbbells, ensuring better muscle isolation.

2. Tricep Pushdowns

The tricep pushdown is a powerful exercise for targeting the triceps. It’s performed by attaching a rope or straight bar to the high pulley of a functional trainer. This exercise allows for controlled, downward movements that make it easier to keep yourself in proper form and avoid elbow strain.

How to Perform:

1. Set the cable pulley at a high position and attach a rope handle or straight bar.

2. Stand with feet shoulder-width apart and hold the attachment with an overhand grip.

3. Keep your elbows close to your body and slowly push the cable downward until full extension of your arms.

4. Squeeze your triceps at the bottom of the movement, then go back to the starting position in a controlled motion.

Benefits:

• Targets all three heads of the triceps (long, lateral, and medial), promoting balanced arm development [1].

• Reduces wrist strain when using a rope attachment, making it a safer option for long-term training.

• Improves functional strength for daily activities like pushing movements and sports performance.

3. Cable Hammer Curls

The cable hammer curl is a variation of the bicep curl that places more emphasis on the brachialis and forearm muscles. It’s performed with a rope attachment, which allows for a neutral grip (palms facing each other) that helps reduce wrist strain and improve grip strength.

How to Perform:

1. Set the cable pulley to a low position and attach a rope handle.

2. Position your feet shoulder-width apart, then hold onto the rope with a neutral grip.

3. Keep your elbows close to your sides and pull the rope toward your shoulders.

4. Squeeze at the top of the movement, then slowly return to the starting position.

Benefits:

• Targets the brachialis muscle, helping to build thicker, more defined arms.

• Improves forearm strength and grip, which is essential for daily activities and compound movements.

• Reduces wrist strain compared to traditional curls, making it a safer option for those with wrist issues.

4. Concentration Cable Curls

The concentration cable curl is another effective isolation exercise for building peak bicep strength. Unlike other curl variations, this exercise requires you to work one arm at a time, which improves muscle symmetry and helps address imbalances.

How to Perform:

1. Set the cable pulley to a low position and attach a single handle.

2. Sit on a bench or stand in a split stance, resting your elbow on your thigh or inner knee for support.

3. Grab the handle with your palms facing up and pull the cable toward your shoulder in a curling motion.

4. Squeeze at the top of the movement, then slowly return to the starting position.

Benefits:

• Helps improve muscle symmetry by working one arm at a time.

• Builds peak bicep strength by focusing on the biceps brachii.

• Increases mind-muscle connection, enhancing muscle activation during each rep.

5. Overhead Cable Tricep Extensions

The overhead cable tricep extension is an excellent exercise for targeting the long head of the triceps, which helps improve arm size and upper body strength. The constant tension provided by the functional trainer makes it more effective than free weights.

How to Perform:

1. Set the cable pulley to a low position and attach a rope handle.

2. Grab the rope with both hands and step forward into a split stance.

3. Lift the rope overhead, keeping your elbows close to your head.

4. Extend your arms fully, squeezing your triceps at the top of the movement, then return to the starting position.

Benefits:

• Targets the long head of the triceps, helping to improve overall arm size.

• Increases range of motion, enhancing mobility and functional strength.

• Engages stabilizer muscles, improving core strength and balance during the movement.

6. Cable Tricep Kickbacks

The cable tricep kickback effectively targets the long head of the triceps, helping to build definition and strength in the upper arms. Also due to constant tension, using a functional trainer leads to better muscle activation than dumbbell kickbacks.

How to Perform:

1. Set the cable pulley to a low position and attach a single handle.

2. Hold the handle with one hand and step back into a split stance for balance.

3. Bend forward slightly at your waist while keeping your elbow close to your body.

4. Extend your arm backward until it’s fully straight, then squeeze your triceps at the top of the movement.

5. In a controlled motion, slowly return to the starting position.

Benefits:

• Targets the long head of the triceps, promoting stronger and more defined upper arms.

• Improves tricep endurance by maintaining constant tension throughout the entire range of motion.

• Reduces strain on the shoulder joint compared to free-weight variations, making it a safer option for long-term training.

Tips to Maximize Functional Trainer Arm Workouts

Focus on Proper Form

Good form ensures you’re engaging the right muscles while preventing injuries. Keep your core tight and shoulder blades retracted, and control the movement through the full range of motion to maximize muscle activation.

Adjust Resistance for Progression

Start with a lighter load to master proper form, then gradually increase resistance to apply progressive overload. This helps you build strength at a pace that matches your fitness level without risking injury.

Balance Your Routine

Combine bicep and tricep exercises with functional trainer chest exercises and leg exercises for a full-body workout to avoid muscle imbalances. This approach targets different muscle groups and improves overall strength. Check out our guides on functional trainer leg exercises and chest workouts to build a balanced workout routine.

Sample Functional Trainer Arm Workout Plan

This functional trainer arm workout targets both your biceps and triceps to help build upper-body strength and muscle definition. It combines isolation exercises with compound movements for balanced arm development.

Warm-Up (5-10 Minutes)

Start with a warm-up to activate your upper body and core muscles. Include exercises such as:

• Arm circles

• Light cable rows

• Cable shoulder presses

Workout Plan: Functional Trainer Arm Day

• Cable Bicep Curls: 3 sets of 12-15 reps

• Tricep Pushdowns: 3 sets of 10-12 reps

• Cable Hammer Curls: 3 sets with 12 reps

• Overhead Cable Tricep Extensions: 3 sets with 10-12 reps

• Cable Tricep Kickbacks: 3 sets of 12 reps (each arm)

Cool-Down (5 Minutes)

End your workout with light stretching to reduce muscle soreness and improve recovery. Focus on:

• Biceps

• Triceps

• Shoulders

FAQs on Functional Trainer Arm Workouts

Can beginners use a functional trainer for arm exercises?

Yes, functional trainers are suitable for all fitness levels, including beginners. The adjustable resistance and guided movements help users focus on proper form and reduce the risk of injury.

What attachments are needed for arm workouts?

Common attachments include rope handles, straight bars, and single handles. Each attachment targets specific muscle groups, such as the biceps and triceps, to maximize your workout routine.

How often should I train arms using a functional trainer?

Training your arms 2-3 times per week is ideal, with at least 24-48 hours of rest between sessions to allow for muscle recovery. Adjust your routine based on what aligns with your fitness goals.

What’s the best resistance setting for arm exercises?

Start with a light to moderate resistance that allows you to maintain proper form. Gradually increase the weight to apply progressive overload and build strength over time.

Functional Trainer Arm Exercises Conclusion

Building stronger, more defined arms doesn’t require complicated routines or heavy free weights. By incorporating functional trainer arm exercises like bicep curls, tricep pushdowns, and overhead extensions, you can target your biceps and triceps safely and efficiently. These exercises offer continuous tension, promoting muscle activation while being joint-friendly — ideal for both home gym setups and commercial use.

If you're ready to power up your upper body and enhance your workouts, a functional trainer is a versatile, space-saving solution that adapts to your fitness needs. Explore our premium selection of functional trainers to bring home a machine that can revolutionize your arm training routine. With the right equipment, you're just a step away from stronger, more functional arms!\

References:

1. Kline, D., Hendrix, C., & Porcari, J. (2011, May 4). Electromyographic analysis of the triceps brachii muscle during a variety of triceps exercises. https://minds.wisconsin.edu/handle/1793/53487/

2. Signorile, J. F., Rendos, N. K., Vargas, H. H. H., Alipio, T. C., Regis, R. C., Eltoukhy, M. M., Nargund, R. S., & Romero, M. A. (2016). Differences in muscle activation and kinematics between Cable-Based and selectorized weight training. The Journal of Strength and Conditioning Research, 31(2), 313–322. https://doi.org/10.1519/jsc.0000000000001493