GymPlan AISeated Biceps
Seated Biceps is an expert isolation bodyweight stretching that mainly works your biceps, with help from your chest and shoulders.
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.
Muscles worked
Sets and reps
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
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Start your free trialSeated Biceps alternatives
Exercises that train the same main muscle, including options with other equipment.
FAQ
What muscles does the seated biceps work?
It mainly works your biceps; your chest and shoulders assist.
How many sets and reps of seated biceps should I do?
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
Is the seated biceps good for beginners?
It is an advanced movement. Build a base with simpler exercises for the same muscles first, and learn it with light weight or a coach.