Exercise library · Biceps

How to Do Seated Biceps

Step-by-step instructions, muscles worked and workouts that use the seated biceps.

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.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

Browse all workouts →

Similar exercises

Dumbbell Bicep CurlBiceps

Hammer CurlsBiceps

Barbell CurlBiceps

Concentration CurlsBiceps

EZ-Bar CurlBiceps

Drag CurlBiceps

Gear for this exercise

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →Doorway pull-up barThe cheapest way to train your back and biceps at home.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.