I've been Playin around with Bicep Curs lately and Ive noticed chages in my strength and endurance from that muscl group.
Take a Dumbell and toss it back and forth from right to leftbut catch it at the lowest position possible and when you toss it to the other side flex the bicep that you just worked
Followed by some ez bar curls
Hold the Bar at your forehead, then drop it, catch it at your waist, squeeze, then return it to the start position
I fuckin love training biceps like this, and I'm not even lowering the weight Im using like for the db tosses Im using 80's and the drop curl I'm using 135-145 for 4x8 and increasing each time I hit the Biceps.