How To Build Bigger Biceps: Resistance Bands Arm Workout
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- Опубликовано: 1 май 2022
- Are you looking for an arms workout, or more specifically a biceps workout, to build bigger arms? There is nothing that tells people at a glance that you workout like having big biceps.
In today's resistance bands arms workout video we’re going to be focusing on both the long head of the biceps and the short head of the biceps. Quick tip on building your biceps: the muscle fibers of the biceps only run in one direction, so we don't need a bunch of crazy angles and exercises for the best biceps workout. We just need enough diversity in order to make sure we have balanced development between the short head of the biceps and the long head of the biceps.
All the exercises in this biceps workout can be done with dumbbells, bars or what I like to use, which is resistance bands. No matter what your preferred training tool is the thought process and the technique is going to be the same between the two for building bigger biceps.
Let’s start by focusing on the long head of the biceps. If we are to put our arm behind our body, we are stretching the long head of the biceps, creating ideal tension for a strong contraction. If we're using dumbbells in our biceps workout, we're going to do that by lying back on an incline bench. That's going to bring our arms behind our body. This is another reason why I personally like using resistance bands in my arms workout because I can do this exercise on my feet. I don't need a bench.
To perform this exercise, we're going to anchor the resistance band low and behind us. We're going to step away from our anchor point to make sure that we create enough tension in the resistance band here at the beginning of the range of motion, keeping that elbow back behind us. Get a nice, steady bass, and then what we want to do is keep that elbow in a fixed position and we're going to curl forward, keeping nice, disciplined form with that elbow position. What I don't want to see is that elbow coming back and forth as you perform the exercise.
For the short head of the biceps the first thing that we want to focus on when targeting the short head of the biceps is actually de-emphasizing the long head of the biceps. Now, if we were in a gym performing this exercise, you would typically do it with a preacher bench to get your arms out in front of you, either using a bar or dumbbells with resistance bands. I don't need a bench. I can actually do this exercise standing like our last one. So I'm going to take the resistance band, anchor it at chest height. We want to anchor out in front of us and step back to create enough tension here at the beginning of the range of motion, keeping those elbows and one fixed position, we're going to curl all the way up, back down without those elbows moving. I don't want to see him moving up and down throughout the range of motion, just one spot. And that is the equivalent of doing a preacher curl using resistance bands.
I'm James Grage. Hope you like today's arms workout. If you're looking for more content like this, make sure to come back especially if you're looking for some versatility in your workouts using resistance bands.
![How To Use [ Resistance Bands ] | 🏆 Best Beginners Guide By 💪 James Grage, Undersun Fitness](/img/1.gif)
This channel has taught me more than I could ever repay, I miss the old stuff and this is a solid throw back to old days that helped me get a bigger chest, wider back, and thick legs. Thanks James.
That's awesome my friend. Glad to hear it.
James, I've been following you for 4 yrs now, & I've followed your training philosophy 💯%. I'm 66 yrs old now, & wish I'd discovered resistance bands a long time ago.
I ego-lifted for 30 yrs & regret the damage to my shoulders & rotator cuffs. After rehabbing for 2 yrs, I saw your TA2 videos & never looked back! I'm ripped again, using better technique taught by you, & probably in the best shape of my life. Thanks brother, no one does it better than you! I'll follow you till I drop!
Hey Mario. Thank you for the awesome message. I really appreciate it. I'm not much of a social media guy and sometimes I wonder why I still post videos but then I get an awesome message like this and it reminds me why I do it. Thank you for the inspiration my friend
I have been working out the last 3 weeks using only resistence bands for the first time in my life(wasn't working out for about 8 months) i can say with no hesitance that Resistence bands WORK. Finally I don't need to go to the gym. Noticed no joints pain as well. This would not have been a possibility without finding your content
Hey my friend! That's awesome to hear. The great workouts in combination with them being more "joint/injury friendly" makes them an amazing training tool
What routine do you follow?
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Welcome back Coach!
You really came back strong and on a whole different level!
The previous videos were informative and great... but the recent ones are way better!
Wish you all the best!
👊
I love how clearly you explain the ways certain positions (and exercises) affect different parts of a muscle, and why. Top notch content, please keep it up !
Thanks my friend!
Glad I rediscovered you. These short vids are excellent and I love using bands
I'm glad you are back on making videos. I discovered you during the pandemic. With hard work I will look the way I want in 3 years
You got this!
I can't emphasize enough- resistance band training paired with nutrient dense foods my recovery time is Wolverine worthy. James... Your to awesome bro'tha, can you start flashing a newspaper? Not sure if your aging. Be well bro'tha 🤙☯️
Can't wait place my order last friday 4/29. Looking fwd to new style of training & muscle bldg 💪😁💯👍
LOL. Thanks brother - but yeah age is catching up a bit. At 48 I'm feeling all the damage I did in my 20's and 30's lifting too heavy. It's one of the reasons why I really appreciate training with the bands now.
@@JamesGrage damn u james. I didnt realize u were older then me lol. God damn now i know that at 42 i need to keep working. Ty
I’m 50 and I have a physicaly demanding job as a steelworker, this type of training is exactly what I need ! Thanks James!
Thanks James. Appreciate the simplicity and easy to follow demonstration. U are doing a great job helping so many people with their wellbeing
Thank you my friend!
Welcome back James! I got into bands because of you and your expertise. I injured my rotator cuff a while back and would very much appreciate vids on how to work around injuries. Thanks again for sharing.
James is working on new content focused on this topic 👊
James, love the new format. Very professional. 💪💪
Thanks my friend
Cool quickie video. I like the silhouette background chosen to only emphasize you & the bands. No other distractions.
🔥💯😁💪
Thanks my friend
As I sit here on this rainy Tuesday morning I’m stoked to know James has dropped a quality video!! 👍🏼💪🏼
Thanks Taylor!!
Thank you... I have learned more in this video than in the last few years about working long and short head biceps!
James Grage and Undersun fitness has definitely changed my life! Absolutely love the brand!
Hey Dann! That's awesome to hear! Thank you for sharing!
👊
Just woke up here in the UK and just learnt something new . Amazing
Awesome! Glad you enjoyed it
Some people think that they cant build muscles with Resistance Bands.But of course you can.And you did two Videos about it.Resistance Bands,Tubes and Slingtrainer is that only Thing what i need!👍💪
100%. The people that believe that are the ones who've never tried it.
@@JamesGrage Right man!I Know that you Switch from Fitnessstudio to resistance Bands!And that you are lucky!👍
You help on bands has taken me to a whole new level of boxing bands with boxing is take you a pro level in a very short time gotta try it!!!! No joke my win golden gloves in Wisconsin thanks to you James!!!!
I find using band for biceps to be quite effective, especially for getting the muscle connection so often missed with free weights. I do use both and find each has their benefits, though for me I find the strength curve on the bands gives me a bit better burn. Great video!
Thanks Gordon. Yeah I love the mind/muscle connection that I get with the bands. That's one of the reasons I eventually went from bands+weights to just bands.
James, you are the reason I bought my set of resistance bands in the first place so that I could build muscle at home. It's my second week of training so let's see how it goes 💪 much love to your supportive community here in the comments as well, you guys are the coolest 😎
Thank you my friend!
James, I just discovered your channel, and thank you so much for all you do. I have subscribed and look forward to expanding my resistance bands training.👍👍👍
Looking forward to your triceps video next!!
So glad to see you back brother! You inspired me to go to bands! Keep up the great work!!!
Thanks brother. Glad to be back. Just starting to get warmed up. Have a ton of new stuff planned
Hi James! Glad you're back, because of you I stared using bands.
Wish to see more such crisp and short videos for every muscle group from you.
Thanks Sam! Glad to be back!
What I love about James'videos is he helps a total novice like myself with mind muscle connection and understanding the correct form
James has a communicational gift!
Thanks Cheryl!! I appreciate the positive feedback!
Thank you so much Mr Grage. I love your content. You taught me how to use bands.
Awesome!! You're very welcome
Love the new(ish) format James. Preacher band curls now added 👊
Thank my friend!
Love this content and also with my new undersun bands will do this workout thanks James
Hey Isaac! Thanks my friend
I travel a fair bit and staying in cheap hotels + carb heavy food + lack of space to exercise…I loved discovering your video on resistance band what it can do.
Great having you and Mr Bones 2.0 back 💪🏻🥰
Following you since the good old “Gamez to Gainz” days ☺️
Bought your programm in January 19 and still loving it and recommend it to friends.
The first time doing the leg workout with bands I was so sore that couldn’t barely walk for a few days 😂😂
Keep up the great work that motivates us all 👍🏻
Much respect from Germany 💪🏻
👊
Thanks good to see you back posting videos. I like this short clips style
Appreciate your support!
Thanks Gregory!
As usual James G is right on with bands! First thing he says is strict form, that alone solves most training errors. JG doesn't elaborate on anchoring systems. If you have a concrete walls in your basement , then here is my recomendment . Put "RedHead" Aluminium hammer drilled anchors 3ft. apart at the base of the wall with appropriate "I"bolts(use JB weld to insure the bands & carbingers don't come loose and hit your skull).
These bands will stretch to 100 inches, but movements are beat started at about 57".
Put an incline bench out from the wall at about that distance. Do the anchors"I"bolts at your feet(front of the bench), again 3 feet apart either side of your bench.
Next do the "RedHead" + "I" bolts 57 inches out from the front of your incline bench.
Now with cloth handles attached to large carbingers/snap hooks and bands coming from the three attachment spots a full ROM is achieved, and playtime is over. Have several RUclips videos showing exactly what i mean. Look up my name and "Insane 130 lbs. each arm Concentration Machine". Sure this isn't cheap as using one band, but the only thing keeping your arms from exploding, is the "Fascia"(your skin), the only thing really that determines size. One thing is sure changing/adding a band a set with a 15 set workout will give you definition no one has! Click on my icon to see!
Just realised I’ve not exercised with weights for nearly 3 years now. Best move I did was to change to bands. James, it was you that motivated me at the start.
With an inguinal hernia at age 62 now, I find bands are great as I can use them kneeling down with them anchored high or low. I’ve been doing the behind the back biceps curl two arm rather than single for a while kneeling down. Feels good.
So is just the two biceps exercise enough. ? I also just do one push down for triceps, ( facing door), one back pull down ( facing door) and one bent over chest press down ( facing away from door)
It's great to see that you are back! My bf and I got into bands because of you and we love them.
Btw, I've injured both my knees and my doctor told me to avoid squats and lunges. Could you maybe recommend some leg exercises with bands that I, and other people like me, could do? It would mean the world to me.
Thanks for doing these videos, they are such a great inspiration
Want to know too
Hi there! Thank you, it's great to be back. I've got a lot of new content coming that I think you're going to like, including how to work around injuries.
Glad to see your back
You really inspire me bro…
Thanks my friend. Glad to be back finally
Great one! Cheers!
I enjoy the evolution of training, while not sacrificing and growth and all done safely.
Dope Video as always James is tha man Thnx..💯💪🏾
Thanks my friend!
thanks a million for this video content. Hope to vizit you country at this year
Thank you 💪👍 please keep these coming 😃
You got it my friend! I have a ton of new stuff planned
Highly useful video.
awesome stuff!
So glad you're back james!
👊
Thank you! Glad to be back!
Great video
One of the best super sets to light up the bis.
100%
I have been using bands for 2 years now, since the first lock down! It was your videos that led me down that path. I haven't gone back to the gym since! I have anchor points set up in my garage and that's enough for me! Thank you for the great content!
Did you gain decent muscle mass?
@@Ignazo1 100% it is exactly the same as using free weights if not better. You just need to utilise time under tension a little more, and at times need to get creative with the exercises. But overall, I would say I am in better shape now than when I lifted free weights
@@anthonydavis2517 Could you please share a little bit more about your workout routine? Thank you in advance
James would love to see more resistance band exercises without anchors!
The one of yours on the paddle boat / lake shore side is total love…would love to see content like that plz.
More from this!!!!
Greatest thing about bands is that it developed a very strong core and the bonus is the muscle you working on.
Good stuff
Been watching you for years. Hope all is well with you! Love from Texas!
Thank you for the support all these years. Yeah, things are great, thank you for asking. Family is healthy and happy so I'm blessed
Greatly Educational My Brother!
Thanks So Much...
🖖🖖🖖🖖🖖
thaks bro for your advices
Anytime my friend!
Listen to this guy,do whatever he tells you to do and you'll get the results.
Hey my friend. I appreciate the vote of confidence!
FACTS
Hey James, good to see you back at giving us videos again! Are you still selling bands & program? Thanks!
Hey Dave. Thank you. It's great to be back. Yes, we still sell the bands and programs on the Undersun Fitness site. There's two muscle building programs on the app - TA2 BUILD and TA2 BUILD ADVANCED
Mr Grage, may I request a video on forearm exercises with bands?
James, please do for all the muscles parts videos like that please.
Thank you great video. My question is can you build muscle mass using this method? I am asking because I have always been under the impression low rep and high weight will built mass. Im not questioning you I just dont know myself so hoping to learn from you. Looking to build some more mass and like the idea of using the bands thanks in advance.
Cheers James!
Cheers Sam!
My man!!
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Nostalgia ❤️
hello james. I'm a skinnyfat person. I'm currently do 3 days of exercises to increase muscle mass and 2 days of cardio. Do you recommend me to do cardio "hiit + bands" or just "hitt"?
I've seen you recommend doing 20-10-10-15 reps of an exercise. Can I do it if I'm a beginner? or how many reps should I do? .Thank you
8-12 reps. also for cardio. don't go too crazy. keep it simple for consistency
Hi my friend. I prefer adding in the resistance bands to my HIIT workouts. Check out this example in this video (link below). If you like the workout (warning this one is tough) then there's a program on the Undersun site called TA2 BURN. There's a beginner, intermediate and advanced version. ruclips.net/video/hz9CoNlzoo8/видео.html
Thank you everyone for all the awesome comments. I appreciate it. If there is anything you want to see in future content please drop it in the comments below. Thanks again - JG
If you're looking for bands and band workout programs you can check them out here: bit.ly/3v1Nk1z
You got a link for that orange band bro ? Rogue was 0 help for me yesterday lol
How do you anchor your bands? Is there a special product that needs to be bought? First time viewer, so go easy on me in regards to the question.
First off welcome!
There are a several options to anchor bands. You could probably find a number of ideas by doing a Google search for resistance band anchors, and I think James did a video on this a while back too. ☺
Anyway in this video it looks like James is looping the band around itself in something like a D ring rig that is securely fastened to the wall.
Another option is called a door anchor which is a strap attached to a piece of round foam that you can place above/under/or on the side of a doorframe secured in place when you close the door.
Another set up I've seen too is a door anchor set up by Tom Brady. I think it should come up if you Google Tom Brady resistance band door anchor. It basically is two straps that attach in the shape of a cross on any door with D rings to attach the bands using a carabiner clip.
Or you can loop the bands around themselves on a secure pole, or rack. The main thing is to make sure whatever you attach to is secure, and can sustain the weight of resistance. Also that it's something the bands won't slip off of and hit you, as well as something that isn't going to damage your bands.
Hope this helps answer your question. ☺
Hey my friend. So Brittany's response below is very thorough. If I have a smooth surface, like a ring or a pole I'll just loop the band through itself to secure it otherwise I'll use the Undersun Universal Anchor which allows you to anchor it to a door or use the strap to anchor around things like trees, posts, etc
Absolute respect
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Thanks my friend!
Any good alternatives without anchoring?
Hi what should be the ideal length of the resistance band? could please help.
Hi my friend. So if you're referring to the type of band then these in the video are a 42" loop style from Undersun Fitness. If you're referring to the ideal length when performing the exercise, or how much you want to "pre stretch" the band, that all comes down to how much tension you want to create. The more you prestretch the band the more resistance you can create. This "variable resistance" of the bands is one of the things that I really enjoy about this style of training
just found this channel as ive just decided to mix it up this year and use bands more than free weights.
I am worrying though at the moment as a lot of these videos have anchor points.... how am i supposed to that at home?!?!
You’ll want to get what’s called a “door anchor” which you can shut in between the door and the frame. Make sure to anchor it on the “closing” side of the door for safety
Do you recommend not using bars with the bands? Or does it matter?
Like other commenters, I’ve also started using resistance bands because of you. You do a great job explaining the techniques and demonstrating them.
Thanks for the tips. And hope you’re doing well.
I had a few resistance bands broken on me. I am now a bit hesitant pulling in any direction towards my face or eyes.
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Which brand resistance band is best? Please tell me..
Depends on your goals. Each 5 band set includes X-Light, Light, Medium, Heavy, and X-Heavy resistance bands with our anchor. The difference with the set you select is the TA2 Training Programs. Each program is designed to achieve specific fitness goals: undersunfitness.com/pages/the-best-resistance-bands-for-your-goals
Honestly James high reps is what grew them. A crazy pump with middle range of motion. I have tried full range and progressing but it didn't nothing. High reps 30 40 50 reps 4sets at least and they grew. Idk James what's your take on it?
We want to show us how to target calf
How about biceps and travels without anker Support.
So why didn't you put in anything for the long head?
Hey my friend. So the exercise with the elbow behind the body (like when doing curls on an incline bench) is for the long head. Your movements with your elbow in front of your body (like a preacher curl) are going to help work the short head
@@JamesGrage I'd like to argue that
The 2 heads of the biceps originate from different points, one being at the top of the humerus (the long head) and the other one being at the coracoid process, a part of the scapula (the short head)
Therefore, if you truly want to work your long heads, you need to have your upper arms rotated in like in a hammer curl
Also the brachialis is a very important contributor to the biceps, and easthetically it is classified as the same cathegory
I like your videos but still you only showed the short head
@@erikandras8730 appreciate the support my friend. In a friendly debate I would counter that the long head of the biceps doesn't originate at top of the humerus. It originates from the scapula (supraglenoid tubercle) with the tendon siting in the intertubercular groove (also called the bicipital groove). The only real way we can try and emphasize one head of the biceps over another is through length/tension relationship. By putting the arm behind our body we are putting more tension on the long head and getting it to intervene first. The hammer curl actually deemphasizes the biceps and makes the brachialis and brachioradialus work harder
@@JamesGrage you are right about the origin, I messed that one up a bit :)
Yo wuts ur split
Following James' TA2 Training Programs, he follows a 5-day split where each day you target a specific muscle group.
"Anchor the band low, and behind us... somewhere in the darkness of the void, as you can see"
LOL. True, it's dark in the background. In the future we'll show those small details
The best exercise for biceps will always be standing dumbbell curls/hammercurls. The resistance curve is ideal. At the start, with the biceps elongated and at a mechanical disadvantage, the resistance is close to zero as the forearm is hanging almost straight down. This means that unlike with preacher curls, there no risk of damage when you start to curl (unless you use a ridiculously big weight). Once you begin to curl, the resistance increases naturally, until the forearm is at a 90° angle where the the lever arm is maximized. This is right about where the muscle is the strongest as well. And at the top of the motion, the resistance diminishes again, which is good, because at full contraction, the muscle doesn't have much strength left. So the resistance curve ideally matches the strength curve. The same principle is true for lying flat bench dumbbell skullcrushers for triceps, by the way.
Now, if you use bands, the strength curve is off. At the beginning of the curl, there is not enough resistance as the bands are loose. The resistance keeps increasing and is at maximum when the biceps is fully contracted and can't generate much more strength. This means that you are forced to pick the band's resistance and your distance to them to account for that end phase of the curl, so you can still do a full ROM. Meaning, at the start and midpoint of the curl, the resistance is less than the muscle can handle, only at the end it's at maximum. This can never be the one and only biceps exercise, this can only be a compromise. I'd say, even if you are on the road and don't have weights, you would probably be better off grabbing two heavy objects and doing normal standing "object" curls, maybe alternating. I would only use bands for curls if i had literally no other way to get my curls in. And you can build both heads of the biceps just with standing dumbbell curls. I actually prefer hammercurls more for also hitting the brachioradialis.
Ass backwards; standing curls have limitations, which is the reason incline curls that shift the resistance curve and good form cheats are better. Cable curls also; the weak link in free weight curls is the first third of rom and the sticking point. Few exercises actually have perfect resistance curves which is why cheats, cables and incline/decline that moves the resistance curves are good. Love bands/cables for curls; hes using similar ideas by changing angles; many lifters are stuck inside the box
@@hardcorehouse Cable pulleys are a totally different animal. I'm only talking about the "ass backwards" resistance curve of bands here, which is undeniable. Cables give a linear resistance curve which is a lot better than what resistance bands do, because resistance bands always provide the opposite resistance curve to the muscle's strength curve.
You want the bulk of your training to happen in the sweet spot, that is, resistance curve matching the strength curve. With biceps curls, that means normal standing dumbbell curls, because they come the closest to that. You can throw in some variations here and there, but you're not doing yourself any favours by always "mixing it up", you will only be deviating from what is maximally effective. I am doing only said standing dumbbell curls and standing hammer curls, with great results. Do the one or two things that are maximally effective, keep doing them, and you'll be getting maximum results. You truly don't need 5+ exercises to hit the same muscle from different angles.
Most who know anything about this already know that standing free weight curls have massive drawbacks. Ive already explained this. The problem is, instead of absorbing this, youre completely oblivious to that because you think you know more than you actually do which is why your posts are long winded even preachy. Its the overall preachiness coupled with misunderstanding of what I explained. Cable resistance is but one example. Good luck Im out, cant help any further I tried
@@hardcorehouse I'm not trying to preach, i'm trying to be precise. What are the supposed "massive drawbacks" you mention? First third of ROM? As i said, with your forearm in line with gravity at the beginning of the standing dumbbell curl, the resistance is effectively zero. When you begin to curl, the resistance picks up nicely due to the angle of the forearm (operating lever of the biceps) to gravity. Hence, there is no risk of overloading here, unless you absolutely go crazy with the amount of weight you're trying to curl. With big weights, there's a simple thing you can do: Bring the elbow back a little to make the forearm angle slightly forward already at the start. Now you have reduced the mechanical disadvantage and made it safe even to curl a bigger weight.
Second thing you mention, the sticking point. The sticking point is understood as the position in the range of motion at which a disproportionately large increase in the difficulty associated with continuing the lift is experienced. There no disproportionately large increase in difficulty during a biceps curl, it ramps up naturally as the angle of the forearm with gravity increases, and is at maximum at a 90° angle, which corresponds well with the muscle's abilities. As long as you choose the correct weight for your level of strength, you will be able to execute a biceps curl with perfect form and without any sticking point.
Cables are a very nice - sometimes even the ideal - option for some exercises. Resistance bands? Can't think of any where they would be first choice. So yes, you can do cable curls, they are pretty good. Band curls are not. You have to look up how muscle fibers contract. Then you will find that maximally loading the end phase makes little sense for muscular development. The ideal is to have early-phase- to mid-phase-loading.
You're completely stuck on your theories, which are the complete opposite of reality. Good luck
"No bars. Just Bands" I thought this was a rap album promo
Well that's a bummer..don't think I've got anywhere to anchor my bands
You can anchor to a tree and get some fresh air while you train 👊
No matter what i do, my left forearm just gets so pumped that i cant even get a decent biceps workout. Ive tried light weights, not squeezing the bar but my left forearm just doesnt let me do anything.
reis geri dondu
Can someone actually gain the same amount of muscle using bands compared to weights?
I'm a personal trainer, haven't lifted weights in a decade. All I teach is resistance bands! I'm nearly 42 and people are convinced I'm both a gym rat and on gear. Neither is correct! This sh*t really works!!!
That's awesome! You should sign up for our affiliate program!
The intro is nice but it would be nice to remove the epileptic effect, i'm not incline to seizure but it's very agressive and unecessary. Aside from that detail, great video .
Thanks for the constructive feedback my friend
James, please make the background music stop :(
Thanks for the feedback my friend
the music is too loud
Hi Mory. Thank you for the constructive feedback. We'll make note of that for future videos
Fyi, this doesn't work. You need weights. I tried it. I only gained muscle with weights. Bands are a great supplement but not a replacement for weights.
Too much talking.
Always educational coming from the GOAT JG! Check out our TA2 Training Programs here: undersunfitness.com/pages/the-best-digital-workout-program-for-your-goals?RUclips&TA2&TA2&TA2&TA2&JC