Seated Biceps

Also called partner biceps stretch, pnf biceps stretch and seated biceps stretch.

Works

Biceps, plus chest and shoulders

Equipment

Bodyweight

Level

Advanced

Type

Isolation

How to do it

Setup. 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.

1. Attempt to flex your elbows, while your partner prevents any actual movement.
2. 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.

Cues

• Arms behind you, palms facing in.
• Partner holds the wrists.
• Pull against them 10-20 seconds.
• Relax as they lift the arms.

Common mistakes

• Partner lifting too fast.
• Shrugging the shoulders.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder and a sore elbow. Pain that's sharp or gets worse set to set means stop.

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