Awesome Arm Workout You Can Do at Home with Resistance Bands

[@shupomrayhan9304]

3:38 Preacher Curl 6:42 Incline Curl 9:34 Hammer Curl 13:24 Standing Curl

[@nathanjlloyd]

3 is reverse grip... not hammer curls

[@jjwp-ql5rv]

I'd say 9:34 is reverse grip. Hammer grip is thumbs up.

[@lars9097]

Thanks for this, he talks too much, this will get me straight to the work outs.

[@JL-yw1cp]

Thank youuu

[@arfaali7442]

@@jjwp-ql5rv i

[@simonaotp8075]

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.

[@starharishinvento109]

I guess he mentioned it as 20-10-10-15

[@simonaotp8075]

@@starharishinvento109 thank you, added it

[@simonaotp8075]

It's not. More reps for empowerment, aka muscle strength, more reps for size aka looking big

[@zoltannagy8721]

This is the best channel of resistance bands workout and trainning. :)

[@JamesGrage]

Thanks, really appreciate it!

[@musiclover520]

i totally agree.

[@graftechdesign2741]

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 !!! :-)

[@MGWorldwide]

I've just discovered an enjoying

[@DAngeloReid]

By far

[@RonConsumer]

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... 👍

[@Nipajim]

And the doms last longer... 💪

[@JamesGrage]

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.

[@RonConsumer]

@@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.

[@earlc5990]

This is true, I feel the same way about mine.

[@markphillips4682]

@@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

[@The19661958]

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 👍🏻

[@UR2Compliant]

ALL of these resistance bands workouts really WORK too...Im 50 yrs old and have never seen such fast gains.

[@cyberjoe77]

I agree, I’m in my early 50s and using these has been great! A good creatine supplement helps too.

[@garrysingh3337]

Do we need to get gloves too if we are planning to workout with resistance bands?

[@pereximepere8439]

@@garrysingh3337 If you are going to use often are ok, rubber is not good for skin.

[@steveperks9985]

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!

[@JamesGrage]

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

[@JamesGrage]

Steve Perks hey my friend. Whether your 60 or 26, resistance bands are an incredible tool for building muscle, strength, performance and stability.

[@mfawls9624]

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.

[@steveperks9985]

@@mfawls9624 Thank you! That's useful information and you've given me an idea for the attic!

[@mfawls9624]

@@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.

[@mathewmaverick2446]

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.

[@ryand3573]

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.

[@thalessouzafreire3721]

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.

[@JamesGrage]

Thales Souza Freire 👊 you got it my friend!

[@highlander72b69]

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.....

[@WilliamGone]

Yo really don't need a gym anymore. I own 2 sets of bands this shit is game changing

[@JamesGrage]

Hey William, definitely is my friend.

[@iansuncoast]

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

[@JohannDowa]

@@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.

[@shupomrayhan9304]

@@iansuncoast did you stretch your band too much?

[@mr.chilll5179]

@@iansuncoast kzbin.info/www/bejne/mGeQc6aceJZseM0 here is a good vid on how to avoid bands from snapping

[@bsuggaj1]

I see the difference in my body in about a month and living it

[@zack1610]

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

[@stopthelunacy5594]

Great video and excellent detail on how to perform the exercises

[@Justinvanjamz]

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!

[@nateeck7203]

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!

[@nateeck7203]

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!

[@arindambanerjee5894]

I have started training with resistance bands...this channel is helping me a lot with the exercises...

[@JoeImm360]

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

[@freeradical_v]

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.

[@anakirilova2516]

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.

[@johnboy181]

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.

[@fryertuck6496]

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. 😉

[@martinw245]

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.

[@ilove2workout28]

Can you do a vid like this for the triceps? An exercise for each head of the triceps please? :)

[@UR2Compliant]

search through his videos...they're there.

[@oproudy]

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

[@mikelee3101]

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.

[@s.roscar1691]

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 .

[@luiscardona1495]

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.

[@JamesGrage]

Luis Cardona Hey brother, I appreciate the feedback and support

[@jeromerocha820]

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....

[@theprotagonist6799]

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

[@ATaylor9223]

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!!

[@roadstar499]

i agree.. with bands anchor points and a stick you can work your entire body very efficiently...

[@lukesherrard2704]

Great video James. Could you demonstrate exercises for the triceps. Cheers

[@JamesGrage]

Luke Sherrard hey my friend, absolutely! I’ll keep uploading videos like this one, for different bodyparts

[@25Letifer]

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!!!!!

[@amidabuddha7108]

I can't lie, you know what your doing. You have earned a sub and my respect.

[@louisdelmonte8728]

James, love your straight forward and down to earth presentations.

[@Oni4Life99]

I'm learning so much from this channel. I ordered my bands the other day. Can't wait

[@cycling9945]

Just got mines bro I’m 41 this is perfect for me no more weights 😝

[@Thelgren00]

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

[@jesselenzrokobauer7042]

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.

[@John.K]

I started with bands about a year ago and find your vids really cool!

[@JamesGrage]

skinscrabber thank you my friend. I appreciate it. I’ll keep uploading new ones

[@funtasticentertainment6850]

Wow! Thanks for sharing and I gotta start my new workouts. I got more room now in the basement

[@smote911]

Bought these bands and am really enjoying your videos and learning different exercises to work on! Thanks for the tips you give!

[@evisshtufi5692]

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

[@JamesGrage]

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.

[@clumein2]

One of the most informative, classy fitness instructors online.... Thanks James! Hope you follow up with a tricep vid just like this one... OH! I forgot. Have to hop over to my membership and get a pair of those gloves... thanks again!

[@clumein2]

Sold out! Wow... I'll check back soon....

[@JamesGrage]

Hey Cliff, thanks brother! The gloves should be back in stock on the weekend of October 3rd.

[@djd-fect1076]

I crushed a back ind bi workout and a little playground between jobs. Loved it. Ty james

[@craigcornejo9190]

4 to 5 months using your bands..i have weights sitting in my garage collecting dust since i do not use them anymore..i just turned 49 years old and dont have the joint pain like i did when using weights.. i have church after work today i dont have time to go home to get a workout in before church...with the bands i am able to bring them with me and workout here after work at work then be on time to church.. i can take them anywhere... just happen to come across one of your you tube videos earlier in the year that changed my life..i workout more because of this..thank you..

[@JamesGrage]

Hey Craig, great to hear that my friend. That is what is awesome about resistance bands. We get to workout wherever and whenever we can!

[@sriramg5334]

I love this channel. Haven’t felt my biceps burn this much in a while

[@elijahsantiago_letsbox5169]

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!

[@onlycryptofans]

Great content! beneficial information and no mucking around! Thanks James

[@ICEMAN24824]

Great video James thanks for not for getting for the people that follow you to on KZbin will apply this workout when I got the beach and at parks as well always good form

[@Therisingdawnmvmt]

I am so happy to discover you! Your training is awesome super comprehensive!

[@oliviafagin293]

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.

[@crookedriverranchman]

Thanks James. Best channel on KZbin.

[@rhinooo6200]

These are some killer bicep workouts and thanks you for giving us this workout video

[@joshualockett]

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.

[@aldoberman]

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 !!

[@shinjiro212]

Your level of knowledge is incredible. I’m very impressed and am now a subscriber. Thank you for doing this.

[@josephleoce3769]

Your a great teacher and really take the time to explain everything thank you. Bought the bands and love them!

[@stevekirkbride1723]

Absolute brilliant thank you James

[@JamesGrage]

🙏

[@ahtesham25]

This channel is dope... I regret why I didn't see this channel earlier...

[@charlessalde8707]

James, very excellent training session with the bands!! Who needs a gym while traveling after this...

[@JamesGrage]

Charles salde I agree my friend, why be stuck in a gym when you can train anywhere 👊

[@juliomaldonado56]

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!

[@markusmcgee]

Just order bands because of lock down. This is very good instruction!

[@saulgoodman9721]

Thanks for the clear instructions

[@JustAn0rc]

Your videos are great and your workouts are even better!

[@kirbyaugustine761]

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.

[@SIRINI100]

another great vid !! Thank you James!! stay in power!!

[@lucaarr_8574]

Great video , thanks for your tips james! I see you can apply the principles you explained, not just for band workouts but also for any other kind of exercises (with dumbbells, barbell) very helpful!

[@retribution999]

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.

[@chamathdayasiri2257]

Dear J Good evening. Some workout with band great I like& thanks so much also god bless you and your family.🇱🇰

[@katselijaFIN]

Thanks for the great video! My ankle is badly injured (ankle joint doesn't move much after an accident and operation) and that's why I can't do normal squats. Is it okay to make a video where you could show "how to emulate as leg press workouts by resistance bands"? I can do without any problems leg press workouts but they are not effective for my leg muscles. I believe you could give the best tips. Thank you advance!

[@shammym4294]

Great video. Does anyone else think James looks like Duke Nukem with the Sunny's and hair cut?🤣

[@ogChaaka]

I keep thinking he should start his videos with. "ITS TIME TO KICK ASS AND CHEW BUBBLE GUM"

[@aloiseaux767]

@@ogChaaka AND I'M ALL OUTTA GUM

[@maxlapaz5198]

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!

[@fernandorobles8868]

Great video i will try it

[@Kevin-cy2dr]

Can you make one video for triceps also? Thanks a lot.

[@levyd6]

Hey @JamesGrage, at 1:02 you anchor your band. What's the reason you anchor it the way you do, as opposed to just looping the band right around the pole (i.e each hand can grab it's own loop)?

[@retribution999]

Your presentation style and content is great. Just solid information no messing around!

[@craigbone9231]

Great demonstration going to get some of these bands. How do you get shoulders like yours?

[@GreywolfRaventhorne]

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!

[@krisnacater]

Thank you James, i learn a lot from you. God bless you

[@davehood1514]

Totally agree Quality of movement is King

[@autumn1231]

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.

[@佳輝黃]

Nice exercises and instructions, thanks.

[@thalessouzafreire3721]

From my physics classes (I'm a physicist) i remember that a spring have almost linear increase in force until a certain point of the deformation. Near to the maximum length a force grows exponentially. So, If you grab to close to the anchor point the bands will reach that exponential point earlier.

[@JamesGrage]

Thales Souza Freire yes, you are correct. You can even use this to your advantage. You can benefit from the Variable Resistance when you want the resistance to more closely match your strength curve in an exercise or you can pre-stretch the band (shorten the length) and have more of a constant level of resistance. Some exercises, like rows for back, I prefer a lot of tension when the muscle is in a stretched position.

[@simonaotp8075]

Thank you James! His tips are great, listened to each several times since I'm new to resistance bands, but I wish he spent more time showing the exercise, or do half of the speaking while doing it.

[@xxrayrayxx978]

I drop free weights and picked up RB, big results! Thanks James!

[@user-mo9kt4kh8y]

Excellent channel this would strongly recommend to anyone . Being limited to gym equipment at home and a relative newbie to training i have followed the techniques and advice you have shown with resistance band training and I'm definitely seeing results. Honestly it's amazing that you can train the whole body with just these bands . Thanks so much for showing us how to use these properly !

[@amonterangiwhetutahau9228]

I always have a band in the car now it's just so convenient to use wherever you want. Awesome demos shot man \m/

[@forced2confess297]

I'm really getting into bands, I switch up the angles with each set

[@JamesGrage]

forced2confess that’s one of the cool things is you have resistance in any plane so it frees you up to be really creative with angles/exercises

[@joseerazo668]

Thank you for the tips. I have bands and look forward to learning more uses. Thank you bro 👍

[@jerseylife8701]

Finally found my guide to resistance bands

[@maddaxy]

Great explanation and examples.... Thanks pal

[@danbuckles2745]

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.

[@edwinkok6323]

Very good instructions. My joints are shot after cipro antibiotics. Slowly finding my way back to health and strength. Resistance bands are the way to go for me. thank you James. I subscribed

[@markmaggott5423]

Another great post. Thanks. More please.

[@JamesGrage]

Mark Maggott thank you my friend! There will definitely be more coming soon!

[@johnkouta5916]

Absolute top notch video well explained well demonstrated. Just how often would you train each muscle group a week?

[@aruncr8674]

Hi james , Great content always .Was always confused by the myths like can't build muscles with bands .

[@muhammadansyar4920]

Good tutorial for my goals. Thanks for your channel.

[@JamesGrage]

Mr Ans glad you enjoyed my friend 👊

[@ceeleri6756]

I love this and all your videos with the bands. I think you should be a role model for modern masculinity- embracing innovative and smart solutions beyond stubborn male egos. Also I love your appearances with your wife! You are both exceptionally inspiring and motivating! Thank you for being out there. It’s encouraging to watch you!

[@ChristopherMcLarenExperience]

Sick video.

[@Tayu54E]

Found your videos very useful, not due to coronavirus because I couldn't train for a couple of years due to rotator cuff injury.. Seems like this is the only option. Thanks!