Workouts · Strength

Cable Arms in 20

Curls and pressdowns on the stack — constant-tension arm work with instant weight changes.

20 minbeginnercablestrengthmoderate
Why it works. Cables keep arms under tension through the full curl and press — the pump has a reason.

Warm-up

Arm circles and light curls — 45s
Wrist rolls — 30s

The workout

  1. cable reverse curl — 3 × 12 reps
    rest 40s
  2. rest 40s
  3. band curl — 2 × 15 reps
    rest 35s
  4. bench dip — 2 × 12 reps
    rest 40s

Cool-down

Triceps and forearm stretch — 45s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More strength sessions

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