MyLifts

Cable arm workout

Use one cable station and a few attachments for direct biceps and triceps work. Alternating the two areas keeps the order simple while giving each a break between exercises.

25 minutes, approximatelyBeginnerCables
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Your workout preview

Working sets. Add warm-up sets as needed and choose your own loads for weighted exercises.
ExerciseSets × repsRest
1
Bicep Curl (Cable)

Set a low pulley and curl without moving your upper arms forwards or leaning back.

Alternative

Dumbbell biceps curl

2 × 1260s
2
Triceps Rope Pushdown

Use a high pulley and extend your elbows with upper arms close to your sides.

Alternative

Single-arm cable triceps pushdown

2 × 1260s
3
Hammer Curl (Cable)

Use a rope with a neutral grip and keep your torso still as you curl.

Alternative

Dumbbell hammer curl

2 × 1260s
4
Overhead Triceps Extension (Cable)

Choose a stable stance and comfortable cable height; keep your upper arms steady as your elbows bend and extend.

Alternative

Cable triceps pushdown

2 × 1260s

How to use this plan

  • 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.
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Import into MyLifts 2.0 or GIRLPOWER 1.0

The workout file is for the native MyLifts 2.0 and GIRLPOWER 1.0 builds with JSON backup import. MyLifts 1.x is not supported. GIRLPOWER is coming soon. Check your app version before importing.

  1. Download the workout JSON file and save it to Files on your iPhone or iPad.
  2. In MyLifts 2.0, open Settings and select Import MyLifts backup. In GIRLPOWER, open Settings → Tracking preferences → Import training backup.
  3. Choose the file, then find the plan in your routine library. Review the exercises and set your own weights before starting.

The file adds one routine. It contains no workout history or personal records, and does not turn on optional tracking. Reimporting the same file keeps one copy and preserves later edits.

One-tap opening of this routine is not available yet. Explore MyLifts or meet GIRLPOWER.

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Questions before you start

Do I need both curl variations?

No. The second curl is optional additional work. Start with the standard curl and pushdown if you are new to training or already have a demanding upper-body routine.

Can I swap the overhead extension?

Yes. Use a pushdown or another comfortable triceps movement if you cannot find a stable overhead setup. Keep the load controlled rather than forcing an unfamiliar position.

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