Seated Biceps
An advanced isolation mobility exercise that works the biceps, needing no equipment.
Starting position
End position
How to Do Seated Biceps
- 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 10-20 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
Alternatives to Seated Biceps
2 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
-
1
Standing Biceps Stretch
A beginner isolation mobility exercise that works the biceps.
-
2
Brachialis-SMR
An intermediate mobility exercise that works the biceps, using a foam roller.
Frequently Asked Questions
What muscles do seated biceps work?
Seated Biceps primarily works the biceps. The chest and shoulders assist as secondary muscles.
What equipment do I need for seated biceps?
None. Seated Biceps is a bodyweight movement you can do anywhere you have floor space.
Seated Biceps: is it suitable for beginners?
Seated Biceps is rated advanced. High skill or high load. Worth earning rather than starting with.
What can I do instead of seated biceps?
Standing Biceps Stretch, Brachialis-SMR train the same primary muscles and are listed with alternatives above.
How do I log seated biceps in Fitnit?
As time held rather than reps. Fitnit records the seconds and credits them to the biceps on your body map, so you can see which muscles you train hard and never stretch.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Seated Biceps with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.