Seated Biceps

BicepsBodyweightAdvancedIsolation

Seated Biceps — finish position — Finish

Muscles worked

PrimaryBiceps

SecondaryChest, Shoulders

How to do it

01
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.
02
Attempt to flex your elbows, while your partner prevents any actual movement.
03
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.

In the app

Seated Biceps needs no kit, so it appears whenever the day's window has room for it. Its minutes come from Rule 2 (Sessions are built to fit, never guaranteed, graded product): the window sets how long it runs, never the other way round.

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