90 Minutes Intermediate Biceps Workout with Smith Machine
A 90 minutes endurance workout targeting your biceps using smith machine equipment. 4 exercises, 11 total sets, designed for intermediate lifters.
90 Minutes
Duration
11
Total Sets
15-25 reps
Rep Range
~866
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Stand inside the Smith machine with feet hip-width apart, hinge forward to 45 degrees.
- Grab the bar with an overhand grip slightly wider than shoulder width.
- Row the bar to your lower chest, pulling your elbows back past your body.
Set the bar at waist height and lie underneath it face up.
Form cues
- Set the bar at waist height and lie underneath it face up.
- Grip the bar slightly wider than shoulder-width with an overhand grip.
- Keep your body in a straight line from head to heels.
Stand inside the Smith machine facing the bar, grab it with an underhand shoulder-width grip.
Form cues
- Stand inside the Smith machine facing the bar, grab it with an underhand shoulder-width grip.
- Unrack and drag the bar up your torso by pulling your elbows behind you.
- The bar stays in contact with your body the entire time — it literally slides up your shirt.
Finish strong — take the last set close to failure.
Form cues
- Set the bar to knee height, grab it with an overhand grip slightly wider than shoulder width.
- Hinge forward to roughly 45 degrees with a flat back and soft knees.
- Pull the bar to your lower chest, driving your elbows past your torso.
Why This Workout Works
This workout is built around the principles of endurance training. Use lighter loads (40-60% 1RM) with high reps. Minimize rest between sets to challenge your cardiovascular system. Circuit training and supersets are particularly effective. Focus on maintaining form even as fatigue accumulates.
Training Parameters
- Rep Range: 15-25 reps — designed for sustained muscular effort
- Rest Periods: 30-45 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 2-3 sets — optimized for endurance
Biceps Training Tips
- *Vary your grip width and angle — supinated, neutral, and pronated grips each emphasize different portions of the biceps and brachialis.
- *Incline curls stretch the long head more than standing curls, producing a fuller peak.
- *Keep elbows pinned to your sides — swinging reduces bicep activation.
Get this biceps workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum endurance results.