Cable arm workout
Use once weekly initially, alongside your regular pressing and pulling sessions.

Bicep Curl (Cable): 2 × 12 reps; rest 60s
Set a low pulley and curl without moving your upper arms forwards or leaning back.
Alternative: Dumbbell biceps curl

Triceps Rope Pushdown: 2 × 12 reps; rest 60s
Use a high pulley and extend your elbows with upper arms close to your sides.
Alternative: Single-arm cable triceps pushdown

Hammer Curl (Cable): 2 × 12 reps; rest 60s
Use a rope with a neutral grip and keep your torso still as you curl.
Alternative: Dumbbell hammer curl

Overhead Triceps Extension (Cable): 2 × 12 reps; rest 60s
Choose a stable stance and comfortable cable height; keep your upper arms steady as your elbows bend and extend.
Alternative: Cable triceps pushdown

Start with easy movement and lighter practice sets for the first exercises. The listed sets are working sets.
Choose a load or variation you can control, leaving about two or three more reps possible. Stop for pain or loss of control.
Rest times and session lengths are starting estimates. Allow extra time for equipment setup or longer rests.
Check the attachment clip is closed and the pin fully seated before each exercise.
These sets are additional to the arm work in rows, pulldowns and presses. Start with one curl and one extension if you need less volume.

https://mylifts.app/workouts/cable-arm-workout/