People of different desires and preferences would inevitably have different purposes for engaging in bicep workouts: others do bicep workouts for endurance, others for mass, and the rest may want to simply tone their existing biceps for aesthetic and esteem purposes.
We’ve probably heard of a great many people commonly wanting bigger, larger, and bulkier biceps. But just as important as muscle size is muscle endurance, ironically something we don’t always take into consideration when we see those buffed up men in the gym lifting tonnes of weight.
Muscle endurance, particularly for the bicep muscles is a very significant aspect of not only looking good, but also feeling good. Activities of daily living as well as certain job descriptions demand the constant physical use of the body for the whole work shift. With biceps fit to endure the most intense of labors, wouldn’t the owner of those guns be a happy camper and employee?
So let’s take a look at a few bicep workouts for endurance. The principle of these workouts is not much different from the essential principle when working out your bicep muscles for mass or tone. You’d want evenly distributed and thoroughly directed force and weight applied to them to maximize the development of every square inch of those relatively small upper arm muscles.
The following bicep exercises are designed to particularly increase the muscles’ endurance to constant and progressively increasing stress:
The ever famous bicep curls will always be the most common bicep exercise, whether for mass, endurance, or tone because it encompasses the basic concept of building your biceps. As such, these exercises are the foundation of a successful biceps workout regimen.
The bicep curls will expose your biceps to continuous stress as you go about your repetitions and will serve as the “appetizer” for the more intense exercises. You may want to start with lighter weights and progressively increase by relatively small increments so that you can do more repetitions and consequently develop your biceps’ endurance more effectively.
Pull-ups are also effective developers of muscle endurance as it uses the weight of your entire body when you pull yourself up a high beam. It’s a more effective variation of the bicep curls and repetitions of this exercise are sure to whip your arms up into best shape.
Finally you can perform seated row exercises for not only building the endurance of your biceps, but also your back muscles. The constant pulling motion of weights they way you do when rowing the paddles of a boat, essentially forces your biceps to curl themselves as you pull. Although you focus on your back and shoulder muscles while you do this, the biceps are effectively used as secondary aids, therefore exposing them to less stress and allowing you to build their endurance through repeating cycles.
There are variations of the abovementioned endurance exercises for the biceps. These are medicine ball curls for the biceps and close-grip lat pulldown, which is similar to the pull-ups except you pull weights on pulleys down.
Follow through these bicep workouts for endurance religiously and you’ll be in great shape to maintain strong bicep muscles developed to withstand continuous stress.