An expert stretching exercise done using just your bodyweight that mainly works the biceps, with help from the chest and shoulders. 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.
Updated
Primary
Biceps
Secondary
Chest, Shoulders
Equipment
Bodyweight
Level
expert
Seated Biceps demonstration
Seated Biceps, starting positionSeated Biceps, finishing position
How to Perform
1Sit 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.
2Attempt to flex your elbows, while your partner prevents any actual movement.
3After 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.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
