In my opinion, I think one of the best workouts for a bicep building workout is what is called a battle rope workout. It's something I recommend to anyone who is looking to get big, fast. I first learned about this particular exercise from a friend, and he showed me the video. From that point on, I was hooked. Here are some of the benefits I see from these kind of exercises:
As the name implies, the entire routine is composed of a series of swinging motions, and these motions all accomplish two main goals. The first goal is to strengthen the core muscles, so you're basically working your body while you are swinging around on a pair of ropes. The second goal is to get an awesome aerobic workout. The rope swing is something you would do as part of an aerobics class, however it works the core muscles much better than a regular aerobic class.
Now, let's talk about some of the movements. What you have to do is start off by holding both the handles in your hands, with your arms fully extended. From there you will alternate between swings with the handles and twirls with the rope. You should go at a pace that is comfortable for you, but also burns the most fat and builds the most muscle on the movement. What this means is, the slower the speed, the more calories you burn.
Some other things you want to try out our shoulder rolls, chest twists, and reverse shoulder rolls. These all incorporate different kinds of swinging motions, and all are effective in building up the core muscles in your shoulders, upper back, and chest. What I like about these is that you don't have to move the handlebar at all, and the exercises don't involve much of your upper body at all. They are great because they are simple to execute, yet provide a wealth of benefits.
Now lets talk about endurance. The rope exercises really push your cardiovascular fitness to the limit. Because of the high intensity and the constant swinging motion involved, your heart is forced to pump harder in order to maintain your current pace. That is a great way to increase the number of calories you burn while building your endurance.
In conclusion, if you want to perform these rope workouts to improve your muscle imbalances, you will need a lot of endurance for it. What you will also need is an extremely high degree of flexibility. Because the handlebar is moving on a swing, and the actual workout is extremely repetitive, you will also develop muscle imbalances in your hips, feet, knees, shoulders, etc. All in all, the combination of the exercises discussed above will build up your muscles and reduce your fatigue as you workout to achieve maximum results.