Seated Biceps
How to do the Seated Biceps with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Biceps
Chest, Shoulders
Body Only
How to do the Seated Biceps
- 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.
Log it, see it on your body.
Every Seated Biceps set you log feeds Ascend's anatomy heatmap, so your biceps volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Seated Biceps fits
The Seated Biceps shows up in training built around a specific goal. See how it fits:
More biceps exercises
Seated Biceps: common questions
What muscles does the Seated Biceps work?
The Seated Biceps primarily works the Biceps. It also recruits the Chest and Shoulders as supporting muscles.
Is the Seated Biceps suitable for beginners?
The Seated Biceps is an expert-level exercise. It demands well-developed strength, mobility and technique, so it suits experienced lifters more than beginners.
What equipment do I need for the Seated Biceps?
None. The Seated Biceps is a bodyweight exercise, so you can do it without any equipment.
Is the Seated Biceps a compound or isolation exercise?
The Seated Biceps is an isolation exercise, it targets the biceps through a single joint, which makes it useful for focused, targeted work.
How do I do the Seated Biceps with correct form?
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. Follow the full step-by-step above for the complete movement.
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