{"id":56880,"date":"2026-02-09T05:00:00","date_gmt":"2026-02-09T04:00:00","guid":{"rendered":"https:\/\/evofitness.at\/?p=56880"},"modified":"2026-02-16T12:49:52","modified_gmt":"2026-02-16T11:49:52","slug":"30-min-arm-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/30-min-arm-strength-workout\/","title":{"rendered":"Workout of the week:\u00a030-min arm strength workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ arm strength workout \/ 30 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Barbell, dumbbells, & cable station<\/p>\n\n\n\n

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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.<\/strong> 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.<\/strong><\/p>\n\n\n\n

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

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  1. Barbell biceps curl<\/li>\n\n\n\n
  2. Cross-body hammer curl<\/li>\n\n\n\n
  3. Cable overhead triceps extension<\/li>\n\n\n\n
  4. Cable triceps extension<\/li>\n<\/ol>\n\n\n\n

    Let’s train your arms!<\/strong><\/p>\n\n\n\n

    \"\"<\/a><\/figure>\n\n\n\n
    <\/div>\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n
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    • 4 exercises<\/li>\n\n\n\n
    • 8 to 10 reps<\/li>\n\n\n\n
    • 4 sets<\/li>\n\n\n\n
    • 30 minutes total <\/li>\n\n\n\n
    • Equipment: Barbell, dumbbells, & cable station<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

      4 sets<\/strong><\/p>\n\n\n\n

      <\/div>\n\n\n\n

      1 – Barbell biceps curl<\/h3>\n\n\n\n

      8 to 10 reps<\/strong><\/p>\n\n\n\n

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