Awesome Arm Workout You Can Do at Home with Resistance Bands
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- เผยแพร่เมื่อ 21 ต.ค. 2024
- Looking for an awesome biceps workout that you can do anywhere, including your own home, using only resistance bands?
Resistance bands are a highly effective tool for building muscle that also gives you the freedom to workout wherever and whenever you want. This video covers 4 arm exercises which can be done at home, at the beach, or while traveling!
If you're looking for a complete resistance band workout, you can visit: undersunfitnes...
1:10 Resistance Band Arm Workout - Biceps Preacher Curls
4:25 Concentric, Eccentric and Isometric Contractions for Building Muscle
4:58 Resistance Band Arm Workout - Behind The Back Biceps Curls
8:12 Resistance Band Arm Workout - Biceps Reverse Curls
10:40 Resistance Band Arm Workout - Standing Biceps Curls
You can learn more here:
undersunfitnes...
undersunfitnes...
James Grage
undersunfitnes...
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3:38 Preacher Curl
6:42 Incline Curl
9:34 Hammer Curl
13:24 Standing Curl
3 is reverse grip... not hammer curls
I'd say 9:34 is reverse grip. Hammer grip is thumbs up.
Thanks for this, he talks too much, this will get me straight to the work outs.
Thank youuu
@@jjwp-ql5rv i
I've been working with these bands for 8 weeks now and let me tell you, I get a much better workout than I ever did with weights and that's after 30 years of powerlifting and with all the injuries I gotten over the years these bands are a blessing. Thanks James... 👍
And the doms last longer... 💪
Ron Consumer yeah brother, I’m with you. I wish I would have made the transition to bands only even sooner. I love the workouts, the peak contractions, the subtle differences in TUT, etc. They are such a great tool for muscle building, performance, power, mobility, stability, etc. Give it another year and all the skepticism from the hardcore gym bro’s will finally subside and they’ll start embracing the benefits of this style of training.
@@JamesGrage I too wish I had started with these a lot sooner but like most muscle heads we tend to be a stubborn bunch. My buddies still tell me that I'm off to play with my rubber bands BUT they refuse to try them when I challenge them. Oh well, one day they will change their mind.
This is true, I feel the same way about mine.
@@JamesGrage I'm in the same boat with Ron Consumer. My body is beat up from 30 years of competitive Powerlifting. I used bands when I was Powerlifting by attaching the bands to a barbell to accommodate resistance. With my Powerlifting days behind me the only way that I can train without having to go through the pain is training with bands. There are so many things that a person can do with bands alone just by using their imagination and with your videos, the sky is the limit on what a person can do with bands. Keep up the great work on your videos
Hi James, I’m Steve from the UK, I used to train with weights and MMA but at age 55 had to stop as needed a full shoulder replacement and had back issues. I’ve been training with bands the last few months now aged 57 and I have to say, your videos are awesome, I never thought I’d train again but thanks to you I do. Bands are the way to go and beat weights 100%. Thanks for your videos mate 👍🏻
This is the best channel of resistance bands workout and trainning. :)
Thanks, really appreciate it!
i totally agree.
Yep...James channel got me into resistance bands Training...and would not go back !!
I'm 57... and even started to add some Calisthenics base moves for some measure !!! :-)
I've just discovered an enjoying
By far
ALL of these resistance bands workouts really WORK too...Im 50 yrs old and have never seen such fast gains.
I agree, I’m in my early 50s and using these has been great! A good creatine supplement helps too.
Do we need to get gloves too if we are planning to workout with resistance bands?
@@garrysingh3337 If you are going to use often are ok, rubber is not good for skin.
I see the difference in my body in about a month and living it
People have no idea how beneficial and health promoting is resistance training outside.
You and your team are the best . This channel is underrated , it's a hidden gem. Thank you.
This guy is one of the few individuals on YT that I agree with 100%.
And I'm 65. Been training since my 20's.
I just turned 60 and started training with free weights again.
I have no room in the house to set up my bench and now we are heading into winter, I don't want to lose the progress as I've been training in the garden. Resistance bands sound like just the job and this channel has sold me on the idea of resistance bands. Inexpensive and can work them anywhere. This is a great resource - thank you James!
Hey Steve! Thanks for the feedback. Im excited to hear that. Here is a special code you can use at checkout if you are interested in the undersun fitness resistance bands. YT10
Steve Perks hey my friend. Whether your 60 or 26, resistance bands are an incredible tool for building muscle, strength, performance and stability.
Steve,
Summer is ending here too and I am seriously considering ending my gym membership as I have only been in twice in the last two months. I just put some eye bolts into the floor in our attic and am getting more for the roof beams, to hook spring link clips through so I can use my bands at several angles. For convenience I find I mostly anchor using my feet and the door anchor though. An overhead press anchored with feet seems awkward at first but once you find which amount of resistance is correct you will notice that the press now incorporates your core more than weights because your form is more obvious to you with bands... can't fully explain, but if you've been lifting for years and have patience at the beginning with bands you will notice.
@@mfawls9624 Thank you! That's useful information and you've given me an idea for the attic!
@@steveperks9985 Than my work is done 😉
Just look at the load capacity the eye bolts and spring clips can take, it should tell you on the package. I think I'm using 250 pounds each and they are pretty cheap. Outside I just screwed the eye bolts into pine trees and move the clips wherever I need them.
James, what do you think about doing a video with a truck driver on how drivers can use bands and anchor points on the truck to get good workouts in on the road. I've been using bands at truck stops and rest areas and feel a lot of drivers could really change their health situations with these tools.
Hey james,
Am only 13 yrs old, yet I still do your workouts. They are very helpful and I can see change. I was planning on buying weights but then my dad bought a resistance band and here I am doing your workouts. Its a good thing there is someone on youtube doing this, very helpful. Thanks
Whatever you do, stay away from the iron. I mean the weights and machines. All it does is cause injuries. And believe me, it’s almost inevitable. We all go through this crap at some point.
Best thing ever is normal exercises such as push-ups, pull-ups, rope skipping, jogging, swimming etc.
I only wish I had known it sooner before I mess up all my joints and tendons.
I’m a 25yr plus experience trainer....and my favorite thing is breaking out my bands at the park,beach or even by the pool.....bands are fantastic....oh and I’m 6’3” 280lbs..so yes ...big guys can get great workouts with resistance bands.....
Yo really don't need a gym anymore. I own 2 sets of bands this shit is game changing
Hey William, definitely is my friend.
Keep your safety glasses on
I had a band break and hit me in the eye ,
Nearly was blinded in one eye , I’m scared of bands now
@@iansuncoast haven't had it happen, but i could see the possibility with some exercises for sure... thing is people get injured using weights all the time. But that's good advice for certain exercises, like in this video where you're pulling right to the face maybe should wear at least sunglasses.
@@iansuncoast did you stretch your band too much?
@@iansuncoast th-cam.com/video/b6-BsfC19Bk/w-d-xo.html here is a good vid on how to avoid bands from snapping
Great video and excellent detail on how to perform the exercises
Hi James! 3 weeks working out with only bands and it's being amazing! Pls make more leg workout videos with bands! Things like leg curls and concentrated exercises for legs and calves with bands.
Thales Souza Freire 👊 you got it my friend!
I started researching RBT this past summer. I came across this channel and was impressed by how adaptable RBT really was. I decided to purchase TA2 Build program in Sept and currently am on the last month and week of the 90 day program. As James has spoken to in one of his videos regarding priorities and not having time to spend in the gym. It was difficult to find a home exercise program that gave me results without spending hours a day and allowed me to keep that balance in place. RBT and TA2 program gives you that balance!
Thank you James!
Have had these bands for around 2 years! Love them. The workouts are great and time efficient. Tomorrow I'm going to take them out to the beach, Myrtle, for a workout! First time doing them on the beach!
If you are interested in the resistance bands I use, here is a special code you can use at checkout: YT10
Muscle building resistance bands bundle: undersunfitness.com/products/complete-muscle-building-solution#TH-cam&JGYT&O-Train-Arms-Anyw
James really knows his stuff. There's parts of your muscles I've never even heard of that he hits on. Resistance bands are a life saver during quarantine
I have started training with resistance bands...this channel is helping me a lot with the exercises...
Totally agree Quality of movement is King
3:34 preacher curl, short head (thickness),
- anchored at chest level.
6:50 behind - the-back curl (1 arm), long head (peak),
- anchored at hip level.
9:30 reverse grip curl, bracchialis (power /functionality /indirect size),
- standing on it.
12:28 standard bicep curl, general bicep
- anchored low
3 sets for beginners, 4 for advanced
His repetitions are 20-10-10-15 but the general rule is 15-20 rep for strength and 8-12 for useless size.
Pick your path.
I guess he mentioned it as 20-10-10-15
@@starharishinvento109 thank you, added it
It's not. More reps for empowerment, aka muscle strength, more reps for size aka looking big
Wow! Thanks for sharing and I gotta start my new workouts. I got more room now in the basement
Absolute brilliant thank you James
🙏
Thanks James. Best channel on TH-cam.
I have yet to come across a more informative and motivating channel about resistance bands! I started using them recently due to traveling for work. I carry the gym around where ever I go!
Sometimes it does bored me how long he explains before he shows, but i definitely know the high importance of what’s his explaining and it’s a blessing, so i shut up and take the good knowledge .
Thanks for the clear instructions
Absolutely love your band series James! I’ve even began advertising your channel on other people’s band training videos lol 😆 you’re such a reliable and respectable source
Excellent information and exercises but I don't see any for calves using resistance bands...maybe in future videos...thx James you're an inspiration.
Come on, it's not like there are a lot of calf exercises out there.
How on earth do you need a tutorial for that?
Exercise your brain. 😉
James thanks so much for your help, we really appreciate your work and the fact that you're giving away so much of it for free.
I find good band very nice. Thank you Mr to exercise for I learn band to muscle. To strong band exercise is very muscle. Thank you.
Dear J Good evening. Some workout with band great I like& thanks so much also god bless you and your family.🇱🇰
You really know what you are talking about. Thanks for your videos. Us military guys appreciate it especially when we can't get to the gym so in reality what you are doing is important.
Luis Cardona Hey brother, I appreciate the feedback and support
Great teacher!
I like how informative he is, and how he puts effort into shown you the little things positioning of your hands and he doesn't just run through it like Athlean x
Great video. Does anyone else think James looks like Duke Nukem with the Sunny's and hair cut?🤣
I keep thinking he should start his videos with. "ITS TIME TO KICK ASS AND CHEW BUBBLE GUM"
@@ogChaaka AND I'M ALL OUTTA GUM
I crushed a back ind bi workout and a little playground between jobs. Loved it. Ty james
I'll admit I have jumped around to different sites for RBT. I have come back to yours more than anyone else's. I am subscribing and will no longer jump around. Thanks.
I started with bands about a year ago and find your vids really cool!
skinscrabber thank you my friend. I appreciate it. I’ll keep uploading new ones
James gives a lot of important detail, tells you what to focus on (resistence time). James is such a great teacher, and head smart "concentric contraction", "eccentric contraction", in just two months see a big difference in arm strenght and size. Thank you James for your inspiration man....big time....
I can't lie, you know what your doing. You have earned a sub and my respect.
Great explanation and examples.... Thanks pal
Nice exercises and instructions, thanks.
i did this workout..amazing muscle response.. thanks :))
Best instructor on youtube ive come across, no bs, straight up training gold, I'm training 35 years and I've learned some nuggets of gold here, respect from ireland James!!!!!
Great video James. Could you demonstrate exercises for the triceps. Cheers
Luke Sherrard hey my friend, absolutely! I’ll keep uploading videos like this one, for different bodyparts
Can you do a vid like this for the triceps? An exercise for each head of the triceps please? :)
search through his videos...they're there.
Thanks for sharing !
merci pour les vidéos très très pointues je savoure et je découvre , en effet bien plus de résultat et plus ludique que les poids et plus d'amplitude pour ma part !! merci mon pote !!
James, love your straight forward and down to earth presentations.
Legend. Thank you!
Thank you. Awesome
!
I’ve just recently got into band exercises and your videos have been a huge help thank you for this! You’ve definitely earned a subscriber please continue to keep doing great work!
I'm learning so much from this channel. I ordered my bands the other day. Can't wait
Just got mines bro I’m 41 this is perfect for me no more weights 😝
I received the bans a week ago and got the gloves in a large but didn't fit and had to send them back. However. I have been using the bands and following along with his chest and arms so far and I got to say I like it better than going to the gym. I've learned a lot from AthleanX but James really has made it simple. So hats off to you sir and keep on keeping on. These are my favorites go to guys on this subject. Always learning keeps you fit.
Great video. Thank you.
I have so thankful for your channel. First solid resource involving resistance bands and serious strength training I've found. I also train with sledgehammers and levers(I'm an armwrestler) and would love to see more steel mace content or innovative uses of weighted levers. Thank you
I love this channel. Haven’t felt my biceps burn this much in a while
Thank You sir...I only have access to RBs...and this helps me a lot...Thanks a lot...🙏
Just order bands because of lock down. This is very good instruction!
Thank you!!!! In the Netherlands the gyms are closed sinds 15 december and still closed, but now I can train again 🙌🙌🙌😀. Best training video ever! 👍
Great content! beneficial information and no mucking around! Thanks James
Best resistance band workout Channel. thanks
another great vid !! Thank you James!! stay in power!!
I drop free weights and picked up RB, big results! Thanks James!
Good video James. I'm just starting with bands as I'm traveling a lot. This was very helpful. I'm finding bands quite hard on my hands but otherwise OK.
Can you make one video for triceps also? Thanks a lot.
Great video James thanks for not for getting for the people that follow you to on TH-cam will apply this workout when I got the beach and at parks as well always good form
I am so happy to discover you! Your training is awesome super comprehensive!
Bought these bands and am really enjoying your videos and learning different exercises to work on! Thanks for the tips you give!
Thank you for the tips. I have bands and look forward to learning more uses. Thank you bro 👍
Love you James..from INDIA 🇮🇳🇮🇳🇮🇳🇮🇳..keep up d nice workout videos..
Absolutely loved this video. Comprehensive breakdown, and great for every skill level. I haven't been able to get to the gym as often as I'd like, so on days I can't make it, workouts like this are an ample substitute. Thanks so much!
Thank you!!!
These are some killer bicep workouts and thanks you for giving us this workout video
Your videos are great and your workouts are even better!
I've never been more excited to stay committed, I've trained for over 10 years but the gym and weights have a major disadvantage, it's not very convenient and conveniency can stop or hold up consistency, so having the bands takes that out of the equation and basically I have no excuse to miss and I think that's why I'm so excited because no matter what I know I can always train whenever i need!! There will BE NO!! WALLS NO EXCUSES NO BARRICADES NO CHALLENGES TO GETTING MY RESULTS just me and my bands!! And the freedom to train anytime anywhere!! Without hassle ,that's the biggest thing to me!! There really isn't anything in the way except you putting In work!! Its really a better optimal flexible way to train!!
i agree.. with bands anchor points and a stick you can work your entire body very efficiently...
Did this workout Friday night, HOLY SMOKES JAMES!!! I am sore like crazy, maybe as a beginner "again" I should have not gone so hard, but then again, I know it works because of the swelling.. Will go through your other videos as well, thank you!
I like how you explain the exercises. I’m a beginner and you keep telling me the possible mistakes that i did all the time and you were right. I did nearly all of them. Proper form is everything so thanks for the explanation. New subscriber here.
You can never go wrong with band's 👍👍👍👍thanks for sharing
spartanedswarrior 100%. It’s cool being able to crush a workout anywhere
Hi James. I just discovered you about a week ago. Your videos are very informative. I really appreciate that. Love to watch you flex those biceps, Hats off to you 🎩😊❤👍. Thank you Carol from Florida.
I decided to get these bands and try out these workouts for the main fact that I work out at home in my garage, I live in Florida, and it's just too dang hot. So I got these to work out inside in the AC. I have to admit though, just the first 2 sets of that preacher curl band workout and my arms are burning more than they usually do after my entire arm workout with the weights. I'm a believer!
Thnx James, every uploaded video of RB from ur side makes me a beleiver, god bless u and ur family
It is good 2 beleive in something that give u a reason 2 break ur boring live
evis agolli 👍 It’s funny you mentioned the boredom because truthfully after all those years spent in the gym, I was starting to get bored with it. I was still committed to it but I had already tried every kind of training style you could think of, so it was starting to get monotonous.
Thank you James, i learn a lot from you. God bless you
Hi james ,
Great content always .Was always confused by the myths like can't build muscles with bands .
Thanks for the video James, I’ve always had bands because I travel for work but I’m stuck at home, I’ve got no choice to use them. That was one of the hardest and most rewarding bicep workouts I’ve ever done. And in half the time. Thanks again and stay safe.
Your workout place is very beautiful
Great video i will try it
Thank you! These are great exercises.
Very good explanation. Thanks man 👍🏻
Your level of knowledge is incredible. I’m very impressed and am now a subscriber. Thank you for doing this.
James, Thank You, for the Video
Thanks! Great Video!
Just got my bands in the mail. Great workout and pump. Most definitely can feel the peak contraction and time under tension on the muscles. Loving them thus far.
Dude I started my band training this week and also got my best friend on it...thank you for this positive peer pressure during this quarantine...keep being great! Saludos amigo!
Bands are so much harder for me than weights. That constant tension is no joke! I notice amazing progress in my workouts with bands alone.
Great videos and exercises.
What do you think, specially now as gyms are locked, virus is on, of doing exercises several times a day.
Ex. biceps, morning, afternoon, even more, rest 48 hrs. Same and also different biceps exercises. I feel once a day too short.
Great tips
Loved this thanks for the explanation on the different heads 👌