StrengthArms Express
A 20-minute beginner arm session for women, built for the days when time is short. Two machine-based moves — a kneeling leg curl and a ski-ergometer triceps extension pull — give the arms and posterior chain a controlled introduction to resistance work with no free-weight setup to figure out.
Arms Express at a glance
- Level
- Beginner
- Duration
- 20 minutes
- Exercises
- 2
- Estimated burn
- ~140 kcal
- Equipment
- Gym machines and cables
- Muscles worked
- Biceps, Triceps
- Category
- Strength
- Made for
- Women
- Price
- Free
2 exercises in Arms Express
- 1MTS ISO-LATERAL KNEELING LEG CURL3 × 12
- 2Ski Ergometer Cross Country Ski Triceps extension pull3 × 12
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Arms Express
Three sets of 12 on each, 60 seconds of rest between. Pick a weight that feels genuinely easy for the first set: the aim in week one is grooving the pattern, not soreness. Once 12 reps stop feeling like work, move up one plate rather than adding a fourth set.
Arms Express — questions
How long does Arms Express take?
About 20 minutes from the first set to the last. The session contains 2 exercises and burns roughly 140 kcal for an average trainee.
What equipment do you need for Arms Express?
Gym machines and cables. The session is built around MTS ISO-LATERAL KNEELING LEG CURL, Ski Ergometer Cross Country Ski Triceps extension pull, and every exercise comes with a demo video in the GymiaFit app.
Is Arms Express suitable for beginners?
Yes. Arms Express is graded beginner: the movements are simple and the volume is deliberately low, so it works as a first session. Follow the scaling notes in "How to run it" and add sets only once the current version feels controlled.
Which muscles does Arms Express work?
Biceps, Triceps. 2 exercises, starting with MTS ISO-LATERAL KNEELING LEG CURL, Ski Ergometer Cross Country Ski Triceps extension pull.
Is Arms Express free?
Yes. Arms Express is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Arms Express into the GymiaFit app — free, no account tricks, no paywall.
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