Build Big Biceps with Bands (NO WEIGHTS!)
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- Опубликовано: 4 июл 2024
- If you want to build big biceps with bands and did not think it was possible, then this is the video for you. Here, I’m going to show you the best ways to build bigger biceps using just resistance bands and no weights. In times of gym closures and an increase in the number of people doing home bicep workouts, having a resource for the best band exercises for biceps is going to help you to meet your goals without having to compromise.
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All of these bicep exercises can be done with one to two sets of resistance bands. It is a good idea to have varying resistance levels of them so you can introduce more exercises.
Of course, as with all exercises for the biceps, there are many different curl variations. That said, there are slight tweaks that can be made on any curl that can drastically change the effect of the exercise on its ability to develop your arms.
The first biceps exercise with bands shown is actually not a curl. It’s the chin-up. Along with the traditional barbell curl, I credit this bodyweight biceps exercise as most responsible for helping me to build big biceps. The band can actually be used to either make the exercise easier by stepping into it during the chinup, or harder by wrapping it around the back of your head. Either way, the goal is to make sure it’s challenging and capable of overloading your arms to force new biceps growth.
The next biceps exercise with bands is the no money curl. This helps to more effectively target the inner short head of the biceps while adding a bit of external rotation resistance to bolster the often weak rotator cuff muscles. Given the relation of the biceps to the shoulder, it is important to not overlook the importance of cuff health in the long run. The angle of the band allows you to pull it apart as you curl up, making the inner head most visible to the person standing in front of you and more effectively recruiting it as a result.
No list of the best band exercises for biceps could be complete without including the exercises for the bicep long head as well. Here, you want exercises that keep your arm back behind your body and/or turned inward to more readily reveal the outer portion of the upper arm. The close grip supination curl does just that. By anchoring the bands as shown, you are able to get resistance through supination through every inch of the curl.
Stretch curls are another amazing exercise for placing a unique stress on the biceps. With the arm held back in extension behind the body on this movement, you are prestretching the biceps long head prior to every rep. Due to the stretch reflex and its ability to create stronger contractions, you are able to more effectively recruit the long head fibers to the curl.
Other exercises like the banded waiters curls and lip buster curls are effective at creating peak contraction of the biceps under the load of maximum tension when the band is at its most stretched. Either of these are great options for creating a powerful contraction in the biceps muscle on every rep that can sometimes be hard to feel when bands are not used.
The banded preacher curl is another biceps exercise that sees very little drop off when moving from dumbbells to bands. By locking your arm into place on your knee, similar to how you would if performing it on a traditional preacher bench, you get the same ability to hit the biceps hard and force growth. Doubling up the band to really increase the resistance is something that is not only allowed but encouraged.
You can’t forget to hit the brachialis as well if you want to build big biceps with bands and no weights.
You may be thinking, how? With the brachialis laying underneath the biceps, its development and growth forces the overlying biceps upward increasing it’s appearance and size. Hit this muscle best with either the alternating cross body hammer curls or the straight hammer curl. If doing the latter, remember to increase the resistance of the band by doubling it up or using the offset grip shown in the video.
If you are looking to get bigger biceps with bands then you don’t want to miss this video. If you are looking for resistance band workouts to build ripped athletic muscle, be sure to click on the link below to visit athleanx.com and start seeing how much better you can look and feel in just weeks training like an athlete.
For more videos on bicep workouts with bands and the best band exercises for building big biceps, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published. 
Хобби
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giveaway.athleanx.com/ytg/biceps-bands
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ruclips.net/video/G-rS3GFslts/видео.html
Didnt win ☹️
.
I knew before even opening I will lose again.
general
1) 0:50 chin up (band-resisted or assisted)
short head
2) 1:50 no money curls (also works your rotator cuff / posture)
8) 6:06 waiter's
9) 6:56 one-hand preacher
long head
3) 2:34 close-grip supination curl
4) 3:45 (ex.) stretch curl (3:20 :info)
5) 4:20 drag c. (*legendary gains)
round-up
6) 5:11 lip buster c
7) 5:27 lip buster step aways
bracchialis
10) one-hand 7:28 cross-body hammer or 8:16 hammer
Thnx dude
Thank you
Thank you!
A big thumbs up for ur hardwork 👍
MVP
1:06 Banded chin-ups. (Supposed to be only resistance bands workout).
1:59 No money curls
3:45 Stretch curls
4:18 Drag curls
5:12 Lip buster curls
6:05 Waiter's curls
6:54 Preacher curls
7:27 Cross body hammer curls
8:08 Hammer curls
Cool guy
@@mohamedmohamed-tc3ce Are you muslim? I am.
@@annasayaz3141 yes I am
@@mohamedmohamed-tc3ce Salam. Feels good to see a Muslim.
LET THE GAINS BEGIN
@@annasayaz3141 for sure man let’s get big together inshallah
Jeff’s muscles have muscles, and he’s over 40 🤯 definition of a unit 💪🏾
I've been watching him for about a year and if you notice, his physique has grown more. Just watch some of his videos for over a year ago, and he was very cut and lean. He's really putting on size..
He was blessed with great genetics. I’ve been working out consistently for 8 years, doing all of his programs, with a perfect diet and I still look nothing like him 😔
Dude is juicing
@@mcphaliica9483 Cope
@@garrett3726 Unless you also have Jeff's body fat %, then your "perfect diet" is probably not as perfect as you think.
So much variability in such a simple muscle. Love the creativity
Resistance bands are really great for number of different workouts, such a good buy!
Agreed
I use resistance bands then kettle bells for my workouts in the last year. You can do a lot with each of those items at home. It's helped me get a leaner.
@@doccholo905 yeah resistance bands are great! So many great uses across the board
Can you recommend any?
What tension should they be for the average 6’3” guy who is 240 lbs, works out 3-4/wk but is 59??
Jeff's veins have they're own series on how to stay pumped.
@DHIRENDRA KUMAR stfu
this band series is literally the best
the usefulness of bands combined with all the golden advice is just blissful
This dude is so ripped he doesn't need a graphic or anything to explain where muscles start and end, he cant just point to his and the definition is clear enough for me to see im 360 p on shitty phone data. Thanks for the vid, been thinking about getting bands for working out while traveling light.
Loving the band series.
I am so happy with this series as bands were available at the start of the pandemic, and weights were nearly impossible to find. Thanks Jeff!
Jeff's voice kinda reminds me when adults say " I'm not mad, I'm disappointed" and that just hurts more
Would love to see more band videos! (triceps and legs) These are EXCELLENT! Thank you very much Jeff.
I came straight from the triceps video to the biceps video so there is no muscle imbalance
Push and pull on same day?? Nooo
Is there a tri video for bands? Was trying to find it the other day...
Ye
Could you link the banded triceps video please? I can't find it
"Because you can't get enough of that long head" - Yep.
Long head jokes never get old
Lmao
I laughed so hard! =P
WATCH MORE VIDEO F.U.L.L H.D 💓 CLICK HERE : livegirls19. com
!💖🖤❤️今後は気をライブ配信の再編ありがとうです！この日のライブ配信は、かならりやばかったですね！１万人を超える人が見ていたもん（笑）やっぱり人参最高！まさかのカメラ切り忘れでやら1かしたのもドキドキでした,. 💖🖤在整個人類歷史上，強者，富人和具有狡猾特質的人捕食部落，氏族，城鎮，城市和鄉村中的弱者，無`'守和貧窮成員。然而，人類的生存意願迫使那些被拒絕，被剝奪或摧毀的基本需求的人們找到了一種生活方式，並繼續將其DNA融入不斷發展的人類社會。. 說到食物，不要以為那些被拒絕的人只吃垃圾。相反，他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔，切塊，調味和慢燉慢燉的野菜和肉類，在食品市場上被忽略的部分家用蔬菜和肉類，並且學會了使用芳香的木煙（如山核桃，山核桃和豆科灌木 來調味g食物煮的時候1&!/ 1617642340
@@victorrenevaldiviasoto9728 What about "Dick head " jokes?
Hi Jeff! Can you please do a video on training with bands for triceps please! Really love your training with bands series, they really gave me a bunch of knowledge and satisfying pump! Thank you for the educational video as always!
I'm converted to band exercises, please keep these coming, They're really good in these times when gyms aren't accessible thanks
Great tutorial your band videos are probably the best on RUclips with out a doubt
I use bands only and follow your channel, this adds another dimension to the training instead of just doing the same exercises over and over, you offer the variation and more importantly why your doing a certain exercise to maximise the targeted muscle group gains 🤔 if that makes sense
Keep them coming 💪from Australia
Awsome as usual, by far my favorite series on this channel, Could we see legs next?Followed by abs and triceps? Thanks in advance and cant wait for the next installment!
Jeff, You are now my fitness coach and nutritional mentor!! Absolutely Loving the videos, advice,tips and guidance. Thank you
Excellent Jeff! Especially when I travel I gotta resort to bands, and really appreciate your tips on bands, much better exercises than I was trying to do. Please keep up this band series.
Bands are great as a portable gym when you’re traveling!
That's the best thing about bands, they are so convenient. You can take them anywhere.
These band exercises series are saving my ass in this quarantine, thanks so much jeff
Love it! Thank you!
I would love to see next in this series some band options for the lower body. Glutes, quads especially!
This series is so good. I don't have money to spend on a gym, so I opted for a set of bands instead. They're so versatile that I get to do work on my whole body, combining them with a pull up bar makes it even better.
Yep, pullup bar and bands is all you need. Maybe some rings, but they are optional
Thanks for posting all you do, Jeff!
Sly was expecting this video for weeks!
So much attention to detail in this video that nearly no other fitness youtuber talks about when it comes to execution. This really makes the difference
Been using bands for 6 months now and no more pain on my joints and helped with my rotator cuff and I do shoulders with them and no problems especially after your video on how to repair that area , Jeff brother , your a genius and inspiration, thanks man
Jeff's biceps: perfectly balanced as all things should be
This series with bands is being a lifesaver because right now I don't have the space to have equipment around and I also have to move every now and then and packing light is the most ideal. Thanks a lot, man!
How have bands worked out for ya so far?
@@Aqueox they are good af
I absolutely love bands! I am using them quite long time, but found few nice tricks in your video. Thanks, definitely very beneficial.
i´m so glad your came within my life time jeff - you so good at teaching ! nobody do it as you do... you so willing to learn from you and you do it perfektly.. thanks for what you are doing to all us who don´t know and from the people that does - you are a great teacher ! thank you !
I can’t believe I’m getting these vids for free. Thanks guys.
Hi Jeff! This Resistance Band Routine is amazing. Can you share the triceps and legs workout as well.
Yes, no one dig so deep in bands workout as Jeff does. Bravo!
I've been using bands for months and am always amazed with the additions and tweaks you bring. Request? Legs! Cheers
Jeff using an anatomy animation to explain stretching of the bicep. Epic
Love this series, Jeff. Keep them coming. Thank you and stay safe.
Been watching your videos for guidance for over a decade. Thank you for everything.
The real OG of RUclips Fitness. A true master 🙏
Hey Jeff is there any chance of a banded abs video? Loving the content as always!
I can't wait for the leg exercises!
Based on your picture , Jeff will give you tips on how to build quadceps using Flak 88 and Panzers .
Jeff! Love it! More Band workouts! Different muscle groups and full body workouts! Even a full program using bands would be sweet for the summer!
I have full respect for you, mister Cavaliere, I have learned A LOT from you and I think you will always be one of the best. Thank you for everything you do for the community!
Love this series! I'm a huge fan of bands as they don't put as much strain on my joints. This is exactly what I was looking for!
Your gay.
@@tylerd8330 impressive comment is this something you are trying to tell people? It's ok dude
@@KibblesNSiths ha ha I wasn't trying to be derogatory bro. I find it funny. Very childish I agree, but still funny. And it was very gay. Gay has different meanings in how its perceived or how you perceived it and how its delivered in certain context. Context is always key to conversation and reality.
@@tylerd8330 well I guess we are both gay then
@@KibblesNSiths im as gay as a window.
Day 319: You can build big biceps with just air resistance.
"How do I learn this power?"
Gravity issa bitch
Who was the guy that wrote the weightless body building book in the 1800's? He was JACKED but not shortened and bulky.
A football injury had me at chiropractors for decades. The first one gave me a "Tense Unit" to practice self electric shock mutilation to stimulate and strengthen some muscle on my hip. Coincidentally that very week I had gotten my American Martial Arts Magazine. It had an article about Bruce Lee using a Tense Unit hours a day to keep cut and strong.
Me: Literally thinking of hypergravity dragon ball z training room.
@@emilismajevskis2220 same 😂😂
I like your band workout videos. Packed, concise, focused. You dont waste my time with filler. Thanks
Thanks Jeff, keep this series going on the loop bands
I’ve been waiting for more man!😩
Loved it. Triceps routine with bands pls!
Thanks Jeff!! Great series 💪. I am waiting for theses videos. For me having triceps next would be great. Thank you
Thank you Jeff for these awesome resistance band videos! Waiting for your band triceps and legs workout too!!
I love this series with bands. I have been using heavy bands for a couple of years and this series is helping me take my workouts to another level. Can’t wait for the rest of the muscle groups. Are forearms on the list as well?
How have bands worked out for you? Solid results?
Jeff that type of guy who gives golden advice for free and his comment section is golden
Thank you very much for the videos, you made me want to train again. if you don't mind making a video about legs and triceps
This is fantastic. Not only are bands some of the most versatile and affordable pieces of equipment, but you sometimes need to think a little left-field to get the most out of them, which this vid does. Secondly; he demonstrates with not a very heavy resistance band at all. Often the thicker bands have resistance but only through a limited range. Having tried a smaller band recently, the progression of resistance I found more satisfying. Chop and choose. You'll find the one for you...
Loving these new band exercises Jeff, when will you be coming out with one for triceps and possibly legs (if that even exists)?
Triceps are an easy one for me. I like to wrap them over a high bar at work, or a door anchor at the top and use them like a cable tricep pull-down. Another way is to attach to something fairly low, lay down and do the same kind of motion. You can also stand with them there and do kick-backs.
Legs are a bit of a pain but not impossible. Due to the sheer weight mine can shift, I tend to do lunges over squats. Clip low and you can do Romanian deadlifts. You can also push legs apart (band around legs)/pull them together (while banded to something else), anchor low to a door, lie on your front and pull your heels to your butt. I also like to sit on a chair with the band locked around the back and base, clip to my ankles and use that for extensions.
Hope that helps, but disclaimer, I'm not an expert
True story : I came from the tricep video, now biceps, so now my arms will be balanced, thanks Jeff!
Absolutely LOVING these band videos! Thanks, Jeff!
As gyms are closed nowadays, all I have at home are 2x 3 KG dumbells, 2x 6 KG kettlebells, a narrow pull-up bar and 2 bands (1 is 15 KG resistance and 1 is 25 KG).
My back's been a problem for me for years. I work too many hours sitting down. Could you create a video about training the back with bands?
Thanks again, Jeff
I'm traveling a lot these past couple (and next few) months and these band videos are invaluable! My knock-off TRX straps can't fit in every door so my bands and calisthenics are all I can depend on. Thanks for showing all these options!
Legs Jeff. I wanna see resistance band legs workout.
In the meantime, look up James Grage, all he does is bands exercises.
@@maxlapaz5198 Thank you, been waiting ages to find a leg workout with bands that isn't just random ones I've come up with. Was hoping Jeff would do it but guess he skips leg day now
Of course we all want resistance band legs workout.
Jeff: Gaining your gains is killing your gains...
Never seen on RUclips anyone being so creative with these bands and, of course, so well explained like you do ... NICE!
This is awesome, thank you so much for all your content! A band exercises video for the posterior chain please!
Time stamps for exercises
chin up variations 1:03
no money curls 1:54
close grip suplination curls 2:31
bicep stretch curls 3:44
drag curls 4:16
lip busters 5:11
banded waiter's curls 6:00
banded preacher curls 6:47
cross body hammer curls 7:25
banded hammer curls 8:07
1:55 no money curls
2:34 close grip supination curl
3:45 bicep stretch curl
4:16 banded drag curls
5:12 lip buster curls
6:05 banded waiter's curls
6:54 banded preacher curls
7:27 cross body hammer curls
8:08 hammer curls
1:59 No money curls
3:45 Stretch curls
4:18 Drag curls
5:12 Lip buster curls
6:05 Waiter's curls
6:54 Preacher curls
7:27 Cross body hammer curls
8:08 Hammer curls
Awesome job again, Jeff.
Please, give us excercises for bigger abs and bobliques with bands. I need those desperately
Just hit 41 and a midlife crisis, these 😂 all these resistance band videos have been fantastic for me in getting confident enough to finally gontontge gym. Lobed being able to workout at home everyday and planning on continuing. 💪🏼
Personal Notes:
Bicep's Short Head:
1:59 No Money Curl (o)
Bicep's Outer/Long Head:
2:33 Close Grip Supination Curl (o)
Brachialis:
7:27 Cross Body Hammer Curls (o)
alt = alternative exercice
r = red band (7~12 kgs)
o = orange band (12~23 kgs)
p = purple band (23~34 kgs)
g = green band (23~49 kgs)
how was it??
@@Luffy-chwan909 worked very well
When you so early he hasn’t even posted the giveaway yet.
Giveaways is killing your gains.
💋Best adult contact site💘👇
Click Here 》》 livegirls19. com 《《
Leurs états de santé
respectifs les empêchent
de s'approcher trop
près l'un de l'autre.
在整個人類歷史上，強者，
富人和具有狡猾特質的人捕食部落，氏族，城鎮，城市~sae和鄉村中的弱者，無力防守和貧窮成員。
然而，人類的生存意願迫使那些被拒絕，被剝奪或摧毀的基本需求的人們找到了一種生活方式，並繼續將其𝔻𝔸融入不斷發展的人類社會。
說到食物，不要以為那些被拒絕的人只吃垃圾。相反，他們學會了在被忽視的肉類和蔬菜中尋找營養。
他們學會了清潔，切塊，調味和慢燉慢燉的野菜和肉類，在食品市場上被忽略的部分家用蔬菜和肉類，並且學會了使用芳香的木煙（如山核桃，山核桃和豆科灌木）來調味食物煮的時候 1617653120
Loving your bands workouts Jeff. I’m in enforced hotel quarantine in New Zealand so these workouts are bloody awesome for me. Great videos mate👊🏼
thank you for recommending me to get resistance bands i just got them today and i just got the best arm workout ive gotten all week compared to the one dumbbell i have
Exercises sorted according to attachment type:
1. Around the Bar:
1:06 Banded Assisted Chinup
2. No Attachment:
1:59 No Money Curl
4:18 Banded Drag Curl
6:05 Banded Waiter's Curl
6:54 Banded Preacher Curl
7:27 Cross Body Hammer Curl
8:08 Banded Hammer Curl
3. Low (attached):
3:45 Biceps Stretch Curl
4. High (attached):
5:12 Lip Buster Curl
(note for myself)
47 people did this already. Including Jeff. In the description.
@@Invictus13666 How cool it is. But the order that I listed them is according to attachment type which is an easier method for myself. So yes, it is a note primarily for "myself".
@@flanorunseyirdefteri Thank you for these comments, I use them for each video so I don't have to waste time messing around with the door-anchor.
@@GerbenH You are welcome. I find this method very practical, so I wanted to share it. I have similar notes under other resistance band videos of Athlean-X as well.
very helpful
The band wrapping is confusing the hell out of me 🤔🤯
ikr :D:D
My inability to tie knots while in the Boy Scouts is coming back to haunt me...
Slow the video down.
@@budekins542 you can slow the video down, or speed it up, by changing the playback speed under the three dots. Good luck💪🏼
Ty jeff love the insight. I have been using bands only for over a year and love them. No need for weights here
Loving this videos, doing some reconstruction of my bodyweight / bands routine thanks to this series
Thanks Jeff! God bless you, please do a video on exercises with bands for big triceps & legs.
Have a blessed day everyone! Jesus Loves u ❤️❤️❤️🙌
Never been this early and still better luck next time 😂😭😭😭
I have bought myself a band kit. Your demonstrations are very handy.
Thank you so much for you videos!! I am in the process of uncovering my 8 pack! I am a 17 year girl and currently able to do many of the advanced ab exercises and have strong obliques and abs, also an ectomorph. I'm in the cutting phase from when I was 30% fat and 105 lbs. I have a lot of tone and muscles now! Thank you!!
@Tutti Frutti Hang on, are you trying to tell me about my body? I gave no context of what I do, my goals, nor did I say my weight or height. I also didn't say my current body fat. Where are your speculations about me coming from small 5 sentences saying thank you?????
“Bigger biceps with bands”
*jeff uses a pull up bar*
$10 - $15. Totally worth it
In conjunction with the band
Don't get lost in that. Some of the other exercises also use some kind of support to anchor the band. Totally worth it though.
A pull up bar is just as important to training than a puck is to hockey.
Don’t sleep on bands. So underrated. If you use them correctly you can smoke your muscles, and trigger growth.
I recently got a set of bands. Now Jeff making many videos on them is really fortunate :) good stuff as always
Some exercise for your legs would be much appreciated! Great series so far!
Thanks, for bringing out such good content
Be sure to add it to your bands playlist brotha 😎
I think Sly is still waiting for triceps and legs ;-)
Converted to bands after messing up my rotator cuff lifting. Started as just rehab with the bands but now I 100% use bands. These videos have been great.
Hello Jeff, would love to see you cover more videos on body weight exercises for biceps and body weight exercises for triceps as well as training triceps with bands. Thanks, Chris.
- Long head
The inner teenager in me : *immature chuckle*
I just came to get my rush of clicking the link only to see the 'Better luck next time' message.
💋Best adult contact site💘👇
Click Here 》》 livegirls19. com 《《
Leurs états de santé
respectifs les empêchent
de s'approcher trop
près l'un de l'autre.
在整個人類歷史上，強者，
富人和具有狡猾特質的人捕食部落，氏族，城鎮，城市~sae和鄉村中的弱者，無力防守和貧窮成員。
然而，人類的生存意願迫使那些被拒絕，被剝奪或摧毀的基本需求的人們找到了一種生活方式，並繼續將其𝔻𝔸融入不斷發展的人類社會。
說到食物，不要以為那些被拒絕的人只吃垃圾。相反，他們學會了在被忽視的肉類和蔬菜中尋找營養。
他們學會了清潔，切塊，調味和慢燉慢燉的野菜和肉類，在食品市場上被忽略的部分家用蔬菜和肉類，並且學會了使用芳香的木煙（如山核桃，山核桃和豆科灌木）來調味食物煮的時候 1617631548
I love all your videos. So helpful to change things up or learn something new I never knew existed! Thanks!
This series is great! In fact, I have started to alternate between home (using bands) and the gym every week. Hoping it will add some muscle confusion. One thing that would be really helpful is a printable PDF will all the exercises.
I want to see "face pull" Athlean-X bands in the online store!
With the face of Jessy saying "And now kiss"
Jeff: ‘face pulls are great for big biceps’
Face pulls are the reward for every set that isn't a facepull
Love all the videos by the way. Been watching for years who would have known with some old worn out weight equipment some bands and athlean x on youtube id get in the best shape of my life. Big fan keep em coming.
I always been doin this YEARS now at this point even before i was in the military and i always found that bands and weightless before weight works WONDERS FOR GROWTH
The title: Build bigger biceps with bands
Jeff: Lets start here, right at the chin-up bar
Tricep when?
Added this to my Band workout playlist. Thanks Jeff.
Thank you for the useful tips. Extremely helpful especially in these lockdown times.. Much appreciated!