Intense 5 Minute Resistance Band Bicep Workout

[@AnabolicAliens]

Anabolic Aliens Resistance Bands Set HERE - www.anabolicaliens.com/shop Download My Workout App Exerprise FREE - bit.ly/2LmI52B Follow My IG! - bit.ly/2OlD6BK | Like on FB: bit.ly/2GOz5W3 | Follow My Twitter: bit.ly/2vqjynF Sign Up for My Mailing List to Get Exclusive Deals! - bit.ly/2U9vRhJ

[@seflemarc4014]

Anabolic Aliens, Hey guys awesome video, but as a beginner can I ask what brand of Resistance bands are you using as a guide for me.

[@hernandayolearyallda]

What brand of resistance bands do you use? Mine keep breaking and yours have those nice handles.

[@stephenfogerty9315]

do the reverse curls hit biceps?

[@cxrtifiedverde7817]

Stephen Fogerty this is a workout for biceps only bro so it definitely does

[@stephenfogerty9315]

@@cxrtifiedverde7817 forearms mate

[@snobbie3124]

Bruh I love this guy he gets into them as soon as the vid starts

[@jamesclinesr2511]

He does I love him too

[@houseofmafia8783]

And exactly that’s why I love him, hate the too much trash talks

[@sweetleaf7174]

Yea he doesn’t give us a 10 minute lecture on shoulder anatomy and how many calories we need and all the protein shakes we need per week to have big shoulders…

[@m.a.a.6697]

I appreciate that he doesn’t shy away from taking mini breaks!! He keeps it real! When my gym closes early this is perfect for a home workout!

[@boboo6449]

Hi there iam a very young age of 71 years young my son put me on to you and now thank you so so so much for making a old man at 71 feeling 40 AGAIN thank you again ... here in uk ...thank you Master alien ...

[@domenic_0319]

only 71???? and doing these. workouts!!!! You gonna live forever hahaha Godbless

[@newmarlama]

Get those gains Steve'o!

[@stevel8270]

Atta boy

[@Trev_Swen]

💪

[@bedialicious2835]

I love this guys voice It’s just so non threatening compared to his body

[@jimothan5702]

Did 3 sets of this as my morning workout and when I went to brush my teeth, it felt like a workout on it's own🔥🔥

[@Radmanstv]

😂😂😂😂I hear you

[@stonevisionmedia]

That's exactly what I do with these. Three sets fucking kill!!

[@kuku9543]

@@stonevisionmedia but its needed for muscle growth

[@deanmackin1850]

Do you do 2 sets for 2 intense 5 minute work outs back to back in one day? For example bicep and forearm 2 sets Monday, then two again for best and abs or forearms again Wednesday? Is that safe (I’m a some what beginner)

[@adamsiyala]

@@deanmackin1850 do you mean as in you workout biceps 2 days in a row? If so then that might not be the best idea

[@vanesabettez5343]

Female here. I love Anabolic Aliens wotkouts! I came back to this after taking a break from intense bicep work for a while. Grew an inch on each bicep in 2 weeks. Can lift a 50lb water jug with one hand, now. 💪 These workouts just work for me, for fast strength gains. So grateful.

[@hannielholness6134]

1. Close Curl - 0:34 2. Reverse Curl - 1:33 3. Wide Curl - 2:32 4. Drag Curl - 3:31 5.Inward Curl - 4:35

[@1501matthewstewart]

My man. 👊

[@joem1306]

Thanks bro!!

[@samuelamekye8849]

Hero

[@roozbehmasoumi2309]

Just look at the description lmao

[@user-xy3mv8bg7j]

Ur a dumbass

[@AnabolicAliens]

For those of you who have the access but have never tried using resistance bands, definitely give them a try. Different way to hit the muscles, crazy pumps, and can gain some serious muscle with them. Now pump those biceps and make gains!!!

[@minionmania6474]

Anabolic Aliens plz keep making these cool vids they really help us all

[@synergygaming786]

Anabolic Aliens I have a question I'm 13 years of age and I'm overweight can I do these exercises to lose weights even the intense ones that u do

[@AnabolicAliens]

definitely will Raul!

[@AnabolicAliens]

you can definitely do the workouts! Watch this video though to help you most with losing weight - kzbin.info/www/bejne/eJzHqH17j6qCeMU

[@buufu2145]

Can't we do them with reps / sets ? Or it's too easy ? I've never tried elastick bands tbh, i'm always in the gym and mostly doing calisthenics but I think i'd give those a try !

[@dwiputranto5937]

I'm never disappointed with this channel. ❤💪

[@alexc7857]

Hmmmmm.......wellllll I mean terrible form and those reps are mostly momentum butttttt.....ok

[@MASTER3371]

Alex C Another scrawny or Fat basement dweller spotted

[@neilshinde8641]

I used to do this back in 2020 when there was lockdown. It's the second wave lockdown in India again in 2021 and I am here again!

[@Prabh_hr02]

Koi fark pdhaa tha isse tab?

[@neilshinde8641]

@@Prabh_hr02 Yes, if you do it regularly and 2 times of what he is doing at least twice a week. You need to have a Proper Diet at as well

[@Prabh_hr02]

@@neilshinde8641 okay bro ❤️

[@conorjfan]

stay safe :)

[@21tgates]

This is a really great workout especially when done properly. Just started yesterday after taking a year off, but stoked to get my body back in shape.

[@juststuff9796]

I'm a truck driver fresh put the Army looking for things to do to stay in shape. I'm glad I found these videos. I'm going to implement them daily. Hope for the best. Thanks!!

[@sashqa0]

This set comes with 5 bands of varying resistance, a storage bag, kzbin.infoUgkxS7ex6L4sMqpaTn4LnBPyBmRQsSingL8y a small pamphlet with some sample exercises, and an access code for an online workout video. I haven't viewed the online video, so I cannot speak to the quality of that piece of the set. However, everything else is perfect for what I was looking for. The bands are durable, and the resistance strength varies enough between bands that they're each useful for different exercises and provide a great challenge as you gradually increase the resistance level for certain exercises. The only band I don't use very often is the lowest resistance band, but even that is nice for exercises that target weaker/seldom used muscle groups.

[@lesliekipnusu537]

Best resistance bands workout channel so far. Quick and to the target. Thank you!!!

[@garthcloete3778]

@leslie...i agree with u...its the best...and it burns...try it and let me know

[@paul53ohara]

Did this workout this morning. Couldn't shave afterwards because my hands were shaking! Love these vids. Great motivation for an old codger like me. Thanks Mike.

[@robertsmith1413]

I've trained with weights for 40 year.i started doing this lads workouts January this year for a change.absolutly brilliant.i will never go back to weights.

[@MrMazzhitz02]

Just did a 5min session at work on my break! This vid never gets old!!! Thanks Mike!

[@Gj_008]

Most underrated fitness channel on KZbin This guys workout are really ALIEN 👽

[@kylekunneke2900]

These resistance band workouts got me through lockdown, seriously good routines.

[@atkins91]

Just started following this channel this week. Best workouts with resistance bands I’ve ever done.

[@dannymaher7766]

I’ve been doing these 5 min resistance band circuits for 2 days so far and the pump you get is crazy, I’m considering doing these work outs pretty much exclusively

[@jimfort1766]

Will exercises like this build muscle? I’m just starting out losing weight and trying to retain what little muscle I have

[@dannymaher7766]

@@jimfort1766 will get you some newbie gains but that's about it, definitely better off doing traditional weight training. Could still do this 5 min set as a burnout after lifting heavier with weights beforehand

[@jimfort1766]

Thank you so much

[@ethan62]

Managed to do a full three sets today got the first time! Although I don’t think my form is the best I’ll definitely be working on that. Tried to eat my apple afterwards and could barley lift my arms! Thanks for this post!

[@tareemcutler9257]

consistently the best workouts on youtube

[@AnabolicAliens]

thanks Tareem :D

[@brianclark999]

i want to thank u i have been working with bands and looking good. i still do your 5 minute runs. thank u

[@kikkariitta2722]

So happy to see this workout this morning! Thank you Mike, this really set my biceps on fire!

[@kamrankhalid8013]

Hy

[@kamrankhalid8013]

Hallo

[@Daniel-qd6wh]

great video, super helpful

[@rebornaura5956]

Tbh, ive always been a smaller built guy with a toned body, but thanks to this and the 5 Minute Intense Chest Workout mixed with a daily whey protein shake, ive put on that 15 lbs in upper body mass that ive always been sorely lacking. Thanks a ton!! 👍

[@The-Grubber]

How long did it take you to get 15 lbs of upper body mass?

[@rebornaura5956]

@@The-Grubber using a mixture of his upper body 5 minute intense workout twice a day 3 sets, about 6 months

[@The-Grubber]

@@rebornaura5956 okay I have been doing for 2 months now

[@mannyponce2230]

Dude, thank you for saving my gymless quarantine.

[@ashutoshbhatt4918]

This guy is awesome as without saying much he goes straight into workout......

[@mckxnna2238]

YES!!!! I literally just commented on your resistance band shoulder video yesterday, asking for THIS one. The gods have answered!

[@AnabolicAliens]

hahah hell yeah!

[@a.j.taylor132]

Love how this guy motivates in between his fatigue!

[@vidyaumesh4535]

This channel is the best I don't go to any other channel cuz these 5 min workouts r absolutely lit!!

[@AnabolicAliens]

ayyy glad you like them so much Sanat!

[@art2.077]

Anabolic Aliens as always the best!

[@AnabolicAliens]

thank you Alessandro!

[@art2.077]

Anabolic Aliens nothing bro

[@Brutus34100]

I'm trying to get back into shape without going to a Gym. I purchased resistance bands from Amazon. Your resistance band workouts is the real deal. I subscribed and man I really appreciate your channel for helping me and thousands of others. Keep up the great work.

[@ethanm3603]

OMD THE PUMP I JUST GOT WAS INSANE IMMA SUBSCRIBE

[@Ucisneros]

I haven’t even received my resistance bands in the mail but I already plan on following along when I get em!!

[@coreypalmer9838]

Love your workouts and love the pump I get from this workout. Been a month into he training to get a good base before I start the gym next month. Great channel!

[@jorgesantiago6704]

My favorite resistance band work out thank you

[@MrBluetini]

I would love to train with this chap for his enthusiasm but even more so the constant verbal & physical use of "shake it out when you need to" love it.

[@clevelandbra]

My shoulders feel this workout, my gawd! My biceps are getting the blood in there I can feel it

[@AFlexibleGamer]

Used this as my first time working my bis since march. Gave me a crazy pump. Woke up with doms the next day but I'm good now and ima carry on doing this. Thanks.

[@blackxpert5479]

I tried this workout a while ago and I'm done for biceps for the day man

[@AnabolicAliens]

definitely smokes the biceps! haha

[@ashishphadale621]

I have been doing this for past couple of months. It has been amazing experience. I Make sure to do one variation for 5. In that way I end up doing 45 minutes of work out of Biceps

[@jim123bcbhd9]

Thanks for this great workout, I got a crazy pump after it.

[@mavlogs1624]

Just found your channel and these workouts are amazing. I've got resistant bands for home workouts and I've just done 3 sets of this and 3 sets of the 5 min back routine and to be honest I've never sweat so much. I'll be using these 5 min routines but bunching them together throughout the week whilst this BS Coronavirus is here: Mon: Chest & Tri's, 3 sets Tues: Back & Bi's, 3 sets Wed: Shoulders & Traps, 3 sets Thurs: Legs & Ab's Fri: Forearms, 3 sets Stay safe peeps.

[@അജ്മൽ-ഘ3ങ]

What is the result bro,?

[@nca7560]

I'm taking 5 seconds to write this, Dude you'll definitely kill me 😭

[@masterdcx]

These work outs really are the best for the resistance bands especially with lockdown

[@405boy4]

I have resistance bands and I'm a start using a lot of these workouts..

[@HonestEvolution795]

I’ve been watching this video 1-2 times a week for 2 years. Went for a 14.5” bicep to 16.5”. Thank you Anabolic Alien!

[@wardrunaragnar5031]

Last time I tried this, I couldn’t straighten my arms for a week - crazy burn

[@milanputhran6404]

How long does it last? I'm on day four.. It's hurts

[@yazanamir4235]

@@milanputhran6404 anything in between 1 day and 1 year

[@IckyStickyRicky123]

@@milanputhran6404 you guys worked too hard it should only burn 1-2 days if that

[@Arya.154]

He clearly said go on your own pace. If you follow his pace then r.i.p. I do 15-20 reps per min and it's goin good bruh

[@mohammedasrarahmedmaaz6924]

Do you rest for a day or do you do it daily?

[@patrickspinello1954]

Glad that music is more prominent in your vids! Helps keep me pumped if something else is going on in background. Awesome bicep workout!

[@bangkokskater]

2:10 "NEVER quit on yourself" - Anabolic Alien

[@Stamped_BrawlStars_]

Yeah it's right bro

[@andresbarranco6121]

Bro, thanks I'm from Peru, this routine really worked for me

[@supermiatabros505]

I just did the shoulder one and this workout! I got a great pump 💪

[@Adam-lp7eu]

I know im a little late...but i just started getting back into working out 2 weeks ago. I have strictly been using bands and i can already see gains thanks to you

[@authorsaurabhjadhav6092]

Can you share your routine, i am not feeling well using door hanger , etc what u did and what changes you notice

[@mastermt5904]

3 months ago i started training my biceps, one set of this is brutal, three months later, my biceps are quite trained, but one set of this is still very hard

[@darrylgood3435]

Newbie here made it two rounds. Great workout. Love the burn

[@ohyeahyeahoh9100]

Love your 5 min workouts !

[@AnabolicAliens]

glad you love them!!

[@FlexPharm]

Ohyeah Yeahoh Hey! Check out our awesome resistance bands and our channel for great workout tips! www.amazon.com/Resistance-Loop-Exercise-Bands-Pro/dp/B075RYKWRD

[@JustinLee5536]

Love all your videos. You deserve way more subs tbh and unlike the other KZbinr's video that I find, you demonstrate a full routine for each specific muscle group in a short amount of time. Also I love how you always respond to viewers comment and giving us the motivation to keep continueing in each workout videos. I hope you see this comment and thanks for making these videos.

[@AnabolicAliens]

we really appreciate all that, thank you! it's support like this that motivates us every single day and we will always do our best to motivate you guys and provide the best content we can!

[@pistolen87]

I love your 5 minute exercises and your psyched up commands! I'm out traveling now and brought three bands with me, doing the exercises in my hotel room! Question: would you say it's more effective to do 3-4 sets of one muscle group or do 3-4 different muscle groups ? Thanks!

[@matthewh.9544]

This is a awesome workout. No gym makes me a grumpy bloke. Did mine in the drill shed today, it was cold but hard work, before doing grid sprints to finish.

[@CHASE0001VB]

Broke my heart when he said do 3 sets of these 👀 😭tf soon come i guess smh lol

[@locellis]

I did three sets. My arms are so tight! Greatest workouts on you tube!

[@andybarry5315]

These are perfect - on holiday at the moment, and got my bands with me. I'm ready to try this....Definitely! Oh yeah. After this beer.

[@AnabolicAliens]

come on Andy, gotta get that hat where you can put the beers in and drink them so you have your hands free for the workout, double task bro! xD

[@bcba1]

Thanks for ALL you do! Great motivation, inspiration and education!

[@AnabolicAliens]

we appreciate your support!

[@zonegamingmalayalam7258]

Who watching in 2024❤

[@Mohanbabu.R]

Here ✋

[@PsychologyOfTheFight]

I looked up "Aliens" because I wanted to watch some cool stuff before bed and your video came up with the most hits. You doin it my guy

[@pistolen87]

Bands are my only form of muscle building right now. I want to set up a weekly routine, what do you think of the following? 4 days workout/week. 1. Chest/triceps 2.Back/biceps 3. legs/stomach 4. shoulder/stomach 2 sets x 5min chest + 2 sets x 5 min biceps = 20 min workout (obviously it's going to take a bit longer with all the breaks)

[@roufeyel7866]

Add 10 min to the biceps or triceps or forearm so that the workout is about 35 min

[@bertwillis4832]

Are you seeing any progress, it's been months?

[@torvec2042]

r u dead?

[@jcosby51]

yea wassup gains?

[@ilTubodiEliGabri]

@@torvec2042 ahahahhaha

[@sweetleaf7174]

Crazy workout! !!!!! Bands are better than weights!!! Easy to store...better burn.....doesn't hurt to drop on your foot....do them at home/on the road....try packing your dumbells in a suitcase. ....

[@balavignesh5787]

I'm from India, and i love ur workouts very much man😍

[@jonbyrnes4349]

Great videos - loved the resistance band shoulder workout . Keep up the good work , inspirational !

[@AnabolicAliens]

glad you like the videos Jon!

[@harishvsingh3400]

Killer, will surely try it out.. Peace

[@AnabolicAliens]

let us know how it goes Harish!

[@miguelsoto3892]

Thanks for all the videos!!!!! Really appreciate it man! You a beast

[@sarthakbhardwaj2087]

i was so happy when i saw this ..😁 im waiting for all the resistance band workouts!!thx a lot u guys

[@AnabolicAliens]

pumped to hear it Sarthak!

[@Lozzymee]

Even 1 set is tougher but surely i will try 3 sets❤❤

[@mohammadsadek2489]

bro after this work out my biceps are dead

[@jim123bcbhd9]

Same

[@Arya.154]

Let the muscles arrive for the funeral 😂😂

[@HighAyDee]

just did this full 5 minute pump and I really enjoyed every second I felt the burn really appreciate the video

[@TheIntuitiveWizard]

3-4 sets!!! 😯 I thought THIS WAS the workout! 😂

[@Joe-hl2ts]

Omg same

[@eddmaster9]

Ive been doing these 6 min workouts without knowing I was supposed to do 3-4 sets of each 😂

[@YoungBlaze]

3 to 4 SETS? 😱

[@eddmaster9]

Junaid Khan exactly. You should do 3 to 4 sets of the whole 5 mins..

[@allentriggerjones1762]

One set of these and I couldn’t straighten my arms the next day 😆

[@Garbagejuice1207]

Going to try and do this everyday. Great video! Wish me luck!

[@robbirob557]

How did it go? You must have huge biceps by now.

[@captainhulk8691]

Hey guys I’ve been training for around 8 years (3/4 times a week). I train more for strength/powerlifting that bodybuilding. Due to the current situation I’ve been a bit down mentally as I feel I can’t optimise my workout sessions as I have minimal equipment at home. Anyway, I recently bought 4 sets of resistance bands and have found if I “stack” all 4 sets I can achieve a relatively decent amount of weight. So I found this video and tried it and can say that after 5 mins I was blowing out my a*s (but in a good way). What worked for me personally was doubling up on the bands but slower motion 💪

[@shanice8705]

Captain Hulk any results??

[@captainhulk8691]

I can only answer based on personal experience, but no. I did not see any results. Yes it gave me a burn and the cardio side was good. However, due to not being able to make the bands heave enough I have to say no. I done this workout everyday for about 3weeks and I only used it as a maintenance regime until I could find something better. Like I said that’s based on my experience but my goals maybe different to others. Hope this helps

[@shanice8705]

@@captainhulk8691 thank you , but what are you using now for your workouts?

[@captainhulk8691]

Well the gyms are open now, so I’m back to normal training.

[@steadfastdriven4472]

Just did this when i got home from work. Awsome workout

[@sergendikintum6421]

Who here bought resistance bands long time ago . And put it to use only during Corona times.

[@riversidetexan130]

Yup, use to workout at my cousins home gym in Tx. Now I'm here in Ok with my bands lol.

[@menoii6273]

Me too

[@almightycaesar5202]

sounds like me LOOOOOOOL

[@2wheel_lowrider]

New to the resistance band workout, thanks for the tips...they work great!

[@aswadmoh]

After this workout, I am now searching for " how to unpause your arms" because my arms aren't moving 😂

[@deweshgoenka6111]

Its normal the more you exercise the more your arms will be used to it

[@thirupathikv2323]

😂 nice joke

[@jeffmason5578]

Man this guy is AWSOME!!I subscribed for sure

[@tiffanysullivan5021]

this was killllleeer , my baby biceps are growing cause of you

[@AnabolicAliens]

happy to hear it Tiffany! :)

[@TraceguyRune]

Because of him? Not because your your own hard work and dedication?

[@patrikcyber2030]

Tiffany suvvilian how long did u do it for and did u do it for a week was it good results

[@firemanv1]

Added BFR bands for a super killer workout! Pumped!

[@gtrpsycho]

Is there a difference in terms of muscle development/ growth when you do 5mins of this versus 3 sets of each workout mentioned with a one minute rest between each set ?

[@NewDarkKnight]

@BL no. It's proven same amount of exercises with reps helps grow more muscle than doing it continuously. increased intensity helps grow more endurance to that weight.

[@Andrew-qq3kv]

So would you recommend taking the little break?

[@lisak663]

awesome!! you did in 5 mintues what some of these online workouts take 40 minutues plus. It's harder in class......Thank you!!

[@tonygonzo1189]

ONE WORD SAYS ALL EXCELLENT

[@AnabolicAliens]

thanks Tony!!

[@FlexPharm]

tony gonzo Hey! Check out our awesome resistance bands and our channel for great workout tips! www.amazon.com/Resistance-Loop-Exercise-Bands-Pro/dp/B075RYKWRD

[@maddieofthemoos3873]

Amazing videos and AMAZING pump! Bought a set of bands during pandemic and now have canceled gym membership. Working through all the videos. His videos are intense! Thanks Alien!!!

[@CaliBoxer408]

Who’s here due to the Corona Virus.

[@nehadhanda592]

Lol

[@michaelstillalive]

Just got the resistance bands dude dont know how to use it correctly

[@AB36O]

@@michaelstillalive same here

[@saulosilva1236]

Just bought a power band, this virus will not stop me from becoming an alien HAHA

[@CaliBoxer408]

@@michaelstillalive this guy will teach you the ways! haha.

[@masonwilliams7124]

All the band workouts are great! FEEL THE BURN

[@viperfangs6453]

Well you can do it slowly with 4 sets x12-15reps However if you doing it that quick I heard it's for endurance more than gains.

[@bullseye3054]

Really? Is this bad exercise for biceps gains?

[@viperfangs6453]

@@bullseye3054 it's not bad exercise but it's not for muscle gains instead it's more for endurance like basketball,football and running players. To gain strength or hypertrophy you need to count 2 seconds while bringing your arms down doing biceps curls. Slowly downwards and maintain the tension on biceps. Bringing arms down fast losses tension . If you can do 4 sets of 8-12 reps of slow downwards curls then do this pattern first and get your endurance up for 1-2months. Then start doing slow curls. I have done same and now I can feel the gains with slow curls after doing fast ones for 4months .

[@bullseye3054]

@@viperfangs6453 thank you. So this same exercise but slowly. Another question is reps and sets better or timed better? I like timed cuz i can just listen to my music without counting but i want your opinion

[@viperfangs6453]

@@bullseye3054 exactly slowly only when going down in biceps curls. Related to reps, the low amount of reps the better. Here's the real thing - Athletes do 20-30reps of max weight they can go( like this guy did in video, super fast reps). Rest between sets 10-30secs Hypertrophy needs 10-15 reps of max weight they can go( but slowly compared to athletes, THIS IS CONSIDERED BEST FOR COMMON PEOPLE). Rest between reps - 30secs to 1minute Bulking guys do 5-8 reps with super weights and more slowly than hypertrophy guys. They hold it for 2 seconds after lifting during biceps curls then comes down counting 4 seconds. Rest between reps - 1:30 to 2mins.

[@et3737]

Killer workout man Thx

[@donnellparis2112]

Had to put it on mute my girl thought I was looking at porn smh

[@rosantamang2537]

Wtf🤣🤣

[@itssonotover961]

5 more seconds! ughh keep at it!! Shake it out, come on!

[@I-Sharted1]

Same

[@Emf90]

😂😂😂

[@Kingvada1991]

🤣🤣🤣 I was thinking the same thing

[@shawnwilliams2381]

I felt the 🔥 on my biceps, i'm going to do those everyday before i go to sleep

[@AnabolicAliens]

hell yeah, kill it Shawn!

[@smokedoubt1262]

You shouldn't exercise before sleep

[@abuseeammdabdullah6205]

smokedoubt #why??

[@HINESTROZA1]

smokedoubt why not? I usually work out before sleep

[@Jochiii]

Shawn Williams how are results?

[@shelbistatzi4768]

I love all of your workouts Mike

[@AnabolicAliens]

glad you love them Shelbi!

[@markuskruber1893]

Hey Anabolic! Can you make a 5 minute neck workout?

[@AnabolicAliens]

we are putting together a neck video!

[@nathannathan5735]

Neck gains

[@TM-lf6os]

@@TraceguyRune I can vouch. I tried this, my neck is huge now.

[@TraceguyRune]

@@TM-lf6os No prob, bro.

[@vahiddjalily8604]

Fish pose