• Beginner Guard Endurance
Isometric Bicep Curl Hold
Why This Matters for Boxing
Mimics holding the guard tight. Your biceps are what keep your gloves at your chin — when they fatigue, your guard drops. This isometric hold builds the specific endurance pattern of maintaining a tight guard.
How To Do It
- 1Hold dumbbells at 90 degrees — forearms parallel to the ground.
- 2Keep elbows at your sides.
- 3Hold for 30 seconds without moving.
- 4Don't let your arms drop.
- 5Rest and repeat.
Sets
3
Reps
30s hold at 90°
Rest
30s
Pro Tips
- Use 10-15 lb dumbbells. Lighter than you think.
- Do this after your main workout for maximum effect.
- Your arms should be shaking by 25 seconds.