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Exercise

Seated Biceps

Also known as: seated biceps stretch, partner biceps stretch, assisted biceps stretch, seated arm pull back

Seated Biceps — position 1Seated Biceps — position 2

Seated Biceps is a isolation exercise for the biceps. Main target: biceps long head. Also works: middle chest and anterior deltoid. No equipment needed — just your bodyweight.

EquipmentBodyweight
TypeIsolation
MovementStatic hold
CategoryStretching

Muscles worked

Muscles worked in the Seated Biceps: primary in bright, secondary in light
Primary
Biceps long head
Secondary
Middle chestAnterior deltoid

How to do it

  1. 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.
  2. Attempt to flex your elbows, while your partner prevents any actual movement.
  3. 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.

Similar exercises

Chin-Up
Bodyweight
Lower latsUpper latsBiceps short head

Alternatives with other equipment

Standing Biceps Stretch
Other
Biceps long head
Incline Dumbbell Curl
Dumbbell
Biceps long head
High Cable Curls
Cable
Biceps long head
Drag Curl
Barbell
Biceps long head
EZ-Bar Curl
EZ curl bar
Biceps short headBiceps long head
Brachialis-SMR
Foam roll
Brachialis
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