When and How To Do The Biceps Endurance Workout

What it is:

The Biceps Endurance Workout for Ripped Arms

When to do it:

After a training session on an upper-body day for a serious pump or as a stand-alone curl marathon to test your mettle.

How to do it:

Curl an empty barbell for 100 straight reps. Can’t make it to 100? Stop and hold the bar in the starting position until you’re ready to keep going.

Performance Tip:

Pace your challenge by creating rep goal marks along the way to 100. Aim to have “brief rest periods” in which you can allow the muscle to regroup and get more oxygen and nutrients to the area.

Pro Tip: Up your biceps endurance with this twice-per-week routine.

Boost Biceps Endurance

EXERCISE 1

INCLINE DUMBBELL BICEPS CURL

You’ll need: Bench, Dumbbells

How toIncline Dumbbell Biceps Curl –

4sets

15reps

—rest

EXERCISE 2

STANDING CABLE CURL

4sets

20reps

—rest

EXERCISE 3

CONCENTRATION CURL

4sets

15reps

—rest

Perform single armed.

EXERCISE 4

CHINUP

You’ll need: Pullup Bar

How toChinup –

4sets

AMRAPreps

—rest