TrackYourLift

How to Do Seated Biceps — Form, Muscles & Tips

Learn how to do the Seated Biceps: step-by-step form, muscles worked, body only setup, and common mistakes. Free workout tracker included.

Create free account See how it works

How to perform this exercise

  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.