Workout of the week: 30-min arm strength workout

9th February 2026

ALL LEVELS / arm strength workout / 30 minutes

Equipment: Barbell, dumbbells, & cable station

Some workouts leave you breathless, others leave you wobbling. But if there’s one instantly satisfying thing about an arm strength workout, it’s the pump. Despite that, arms don’t always get their own day in workout splits. And they should. Strong arms support joint health, improve bone density, make daily tasks easier, and yes, make your arms look great too.

You can reap all of those benefits with this arm strength workout. It includes 4 exercises, performed for 8 to 10 reps across 4 sets. With 1 minute rest between sets and exercises, this session will take you around 30 minutes to complete.

Barbell biceps curl
Cross-body hammer curl
Cable overhead triceps extension
Cable triceps extension

Let’s train your arms!

WORKOUT SETUP

4 exercises
8 to 10 reps
4 sets
30 minutes total
Equipment: Barbell, dumbbells, & cable station

WORKOUT EXERCISE LIST

4 sets

1 – Barbell biceps curl

8 to 10 reps

Stand tall with your feet hip-width apart and grab the barbell with an underhand grip, hands just outside shoulder width.
Keep your chest up, core engaged, and elbows close to your sides.
Curl the bar upward by bending your elbows, squeezing your biceps at the top of the movement.
Lower the bar back down under control until your arms are fully extended.
Repeat.

2 – Cross-body hammer curl

8 to 10 reps

Hold a dumbbell in each hand with a neutral grip, arms resting by your sides.
Keeping your upper arm still, curl one dumbbell across your body toward the opposite shoulder.
Focus on controlled movement and a strong squeeze at the top.
Lower the dumbbell slowly and repeat on the other side, alternating reps.

3 – Cable overhead triceps extension

8 to 10 reps

Attach a rope or handle to a low pulley. Face away from the machine, grab the attachment, and raise your arms overhead with elbows bent.
Keep your upper arms close to your head and core engaged.
Extend your elbows to press the cable upward until your arms are straight, squeezing your triceps at the top.
Return slowly to the starting position and repeat.

4 – Cable triceps extension

8 to 10 reps

Stand facing the cable machine with a rope or bar attached at chest height.
Grab the attachment, tuck your elbows close to your sides, and brace your core.
Extend your arms downward until your elbows are fully straight, focusing on contracting the triceps.
Slowly return to the starting position, keeping tension on the cable.
Repeat.