Muscular endurance is the ability of your muscles to repeatedly contract against a resistance for an extended period of time. You may want to train your biceps for muscular endurance if you participate in a sport requiring your arms to have pulling endurance. Competitive rowing is one example of such a sport. You can build muscular endurance by turning common strength-training exercises into endurance exercises. Muscular endurance training requires you to decrease the weight and increase the repetitions. You will also benefit from performing exercises that are most similar to the movement of your sport.
Seated Row
Although the seated row is primarily for the back, the biceps act as assisting muscles. This exercise is useful for rowers because it trains the same muscles needed to perform the sport. Select a moderate intensity weight that allows you to complete 25 repetitions or more, especially if you are training for crew. To perform this exercise correctly, sit up straight with your abs contracted and your shoulders drawn back. As you pull, focus on using your back muscles to draw your elbows toward your sides.
Bicep Curls
Perform any type of bicep curl with a lighter resistance that allows you to complete 25 repetitions or more. Using resistance bands for curls is another useful alternative to light weights. Keep your elbows by your sides, curl your hands up and squeeze your biceps at the top, then slowly lower and repeat.
Pull-ups
Pull-ups are an effective way to build bicep endurance and monitor your progress. There are machines at the gym that assist you in pull-ups if you cannot complete them on your own. Multiple grips can be used, but the grip which targets the biceps the most is the hammer grip. Perform as many pull-ups as possible with each set to help build your endurance. You will know you have significantly increased your bicep endurance when you can do twice as many repetitions as when you started out.
Close-Grip Lat Pulldown
The close-grip lat pulldown is similar to the pull-up exercise. Grip the bar narrowly and turn palms to face you to emphasize the biceps. Pull the bar down, focusing on your bicep muscles and complete multiple repetitions to build endurance.
Medicine Ball Curls
Medicine ball curls are another option to train the biceps for endurance. This simple movement can have you feeling the burn in no time. Grasp the medicine ball with both hands, keep your elbows by your side and curl the ball up toward your chest. The lighter weight of most medicine balls makes this an easy option for an endurance bicep curl exercise.
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