45 Minutes Beginner Biceps Workout with Smith Machine
A 45 minutes general fitness workout targeting your biceps using smith machine equipment. 3 exercises, 9 total sets, designed for beginner lifters.
45 Minutes
Duration
9
Total Sets
8-15 reps
Rep Range
~473
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
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.
Stand inside the Smith machine with feet hip-width apart, hinge forward to 45 degrees.
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.
Finish strong — take the last set close to failure.
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.
Why This Workout Works
This workout is built around the principles of general fitness training. Combine compound movements with moderate loads and moderate reps. Include a mix of push, pull, hinge, squat, and carry patterns each week. Add 2-3 days of cardio and prioritize mobility work. This is sustainable, long-term training.
Training Parameters
- Rep Range: 8-15 reps — designed for sustained muscular effort
- Rest Periods: 60-90 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3 sets — optimized for general fitness
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 general fitness results.