Seated Biceps
A expert stretching exercise for the biceps, done with just your bodyweight.
- Main muscles
- Biceps
- Also works
- Chest and Shoulders
- Equipment
- Bodyweight
- Level
- Expert
- Type
- Isolation
- Movement
- Static
How to do the Seated Biceps
- Sit on the floor with your knees bent and your partner standing behind you. Extend your arms straight behind you with your palms facing each other. Your partner will hold your wrists for you. This will be the starting position.
- Attempt to flex your elbows, while your partner prevents any actual movement.
- After 10-20 seconds, relax your arms while your partner gently pulls your wrists up to stretch your biceps. Be sure to let your partner know when the stretch is appropriate to prevent injury or overstretching.
Sets and reps
| Mobility | 2–3 holds of 20–40 seconds each side |
|---|
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Seated Biceps
Standing Biceps StretchOther equipment · Beginner
Brachialis-SMRFoam roller · IntermediateQuestions
What muscles does the Seated Biceps work?
Mainly the biceps, with the chest and shoulders helping.
Is the Seated Biceps good for beginners?
It's rated expert. Beginners can build up to it with Standing Biceps Stretch first.
What can I do instead of the Seated Biceps?
Good alternatives that train the biceps: Standing Biceps Stretch or Brachialis-SMR.
How many sets and reps of the Seated Biceps should I do?
Mobility: 2–3 holds of 20–40 seconds each side.
Exercise steps and photos: free-exercise-db (public domain).