60 Minutes Intermediate Biceps Workout with Cable Machine
A 60 minutes muscle building workout targeting your biceps using cable machine equipment. 4 exercises, 13 total sets, designed for intermediate lifters.
60 Minutes
Duration
13
Total Sets
8-12 reps
Rep Range
~683
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Attach a rope to a low cable, grab both ends with a neutral grip.
- Stand upright with elbows pinned to your sides and curl the rope toward your shoulders.
- At the top, split the rope ends apart slightly for an extra squeeze.
Stand facing a low cable with your feet shoulder-width apart.
Form cues
- Stand facing a low cable with your feet shoulder-width apart.
- Grip the bar or rope attachment with an underhand grip.
- Curl up while keeping your elbows pinned to your sides.
Set both cables to shoulder height and stand in the center, arms extended to each side.
Form cues
- Set both cables to shoulder height and stand in the center, arms extended to each side.
- Curl both handles toward your ears by flexing the elbows — do not move the upper arms.
- Squeeze the biceps hard in the fully contracted position.
Finish strong — take the last set close to failure.
Form cues
- Set a cable to the lowest position and face away from the machine, handle in one hand.
- Let your arm extend behind your body — your shoulder should be in slight extension.
- Curl the handle forward and up without moving your upper arm or shoulder.
Why This Workout Works
This workout is built around the principles of muscle building training. Use moderate loads (65-80% of your 1RM) with controlled eccentrics and full range of motion. Prioritize progressive overload by adding reps before adding weight. Train each muscle group 2x per week with 10-20 hard sets per muscle per week.
Training Parameters
- Rep Range: 8-12 reps — the hypertrophy sweet spot for maximum muscle growth
- Rest Periods: 60-90 seconds — long enough for quality reps, short enough for metabolic stress
- Sets Per Exercise: 3-4 sets — optimized for muscle building
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 muscle building results.