Seated Biceps

How to do the Seated Biceps

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.

Muscles worked

Role	Muscles
Primary	biceps
Secondary	chest, shoulders
Equipment	no equipment
Difficulty	expert
Type	isolation

Train the same muscles a different way

6 alternatives for the same biceps, with and without kit.

Brachialis-SMR Foam Roller Standing Biceps Stretch Other Equipment Alternate Hammer Curl Dumbbell Alternate Incline Dumbbell Curl Dumbbell Concentration Curls Dumbbell Cross Body Hammer Curl Dumbbell

Easier than the Seated Biceps

Same movement pattern, lower entry difficulty — work up from here.

Standing Biceps Stretch beginner · Other Equipment Brachialis-SMR intermediate · Foam Roller

Common questions

What muscles does the Seated Biceps work?

The Seated Biceps primarily works the biceps, with the chest and shoulders as secondary movers. Standing Biceps Stretch, Brachialis-SMR, and Alternate Hammer Curl train the same muscle, across 7 equipment types.

What equipment do you need for the Seated Biceps?

None — the Seated Biceps is bodyweight, so it works at home, in a hotel room or outdoors. Standing Biceps Stretch and Brachialis-SMR also need nothing.

Is the Seated Biceps suitable for beginners?

It is rated expert. Start with Standing Biceps Stretch and Brachialis-SMR and work up.

Where should the Seated Biceps go in a workout?

Late — the Seated Biceps is isolation work, so it follows your compounds.

Similar exercises

Standing Biceps Stretch Other Equipment Brachialis-SMR Foam Roller Alternate Hammer Curl Dumbbell Alternate Incline Dumbbell Curl Dumbbell Barbell Curl Barbell Barbell Curls Lying Against An Incline Barbell