Seated Biceps
A partner assisted biceps stretch done sitting on the floor with your arms extended behind you. It works well as a cool down stretch for the biceps, chest and shoulders after upper body training.
- Primary musclesBiceps
- Secondary musclesChest, Shoulders
- EquipmentBodyweight
- LevelAdvanced · isolation
How to do the seated biceps
- Sit on the floor with your knees bent while your partner stands behind you.
- Extend your arms straight behind you with your palms facing each other, letting your partner hold your wrists.
- Try to bend your elbows while your partner holds firm and prevents any actual movement, for about 10 to 20 seconds.
- Relax your arms fully once the time is up, letting the tension in the biceps release.
- Let your partner gently pull your wrists upward to deepen the stretch through the front of your shoulders and chest.
- Communicate clearly with your partner throughout so they know when the stretch feels appropriate.
Original library instructions (3 steps)
- 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 to 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.
Common mistakes
- Pushing too hard against your partner's hold; a steady, moderate effort works better than straining.
- Letting your back round forward during the stretch; keep your chest up and spine long.
- Staying quiet if the stretch feels too intense; speak up right away so your partner eases the pressure.
- Rushing between the resisted phase and the stretch phase without a pause to relax first.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 2 to 3 sets of 10 to 20 second holds, 30 to 45 seconds rest |
| Muscle | 2 to 3 sets of 10 to 20 second holds, 30 seconds rest |
| Endurance | 3 sets of 15 to 20 second holds, 20 to 30 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Only try this with a partner who applies gentle, controlled pressure and checks in with you regularly.
- Do this stretch once the biceps, chest and shoulders are already warm from training.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the seated biceps stretch good for beginners?
It works best with an experienced partner who understands how much pressure to apply, so beginners may want to try simpler biceps stretches first.
What muscles does the seated biceps stretch work?
It mainly targets the biceps, with the chest and shoulders also feeling a stretch as the arms extend and lift behind you.
