30 Minutes Advanced Biceps Workout with Smith Machine
A 30 minutes strength workout targeting your biceps using smith machine equipment. 3 exercises, 14 total sets, designed for advanced lifters.
30 Minutes
Duration
14
Total Sets
3-6 reps
Rep Range
~490
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.
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 strength training. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press. Use heavy loads (80-95% 1RM) with low reps and full recovery between sets. Periodize intensity — not every session should be a max effort.
Training Parameters
- Rep Range: 3-6 reps — heavy enough for maximal force production
- Rest Periods: 3-5 minutes — full recovery between heavy sets
- Sets Per Exercise: 4-6 sets — optimized for strength
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 strength results.