Seated Biceps
The Seated Biceps isolates the Biceps through a controlled range of motion. This expert-level body only exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The biceps handles the primary load during this movement. The chest and shoulders assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
Similar Exercises
Frequently Asked Questions
What muscles does the Seated Biceps work?
The Seated Biceps primarily works the Biceps. Secondary muscles include the Chest, Shoulders, which assist during the movement.
Is the Seated Biceps good for beginners?
The Seated Biceps is an advanced exercise. It requires solid baseline strength and good movement control. Work through beginner and intermediate variations before attempting this one.
What equipment do I need for the Seated Biceps?
You need no equipment — just your bodyweight to perform the Seated Biceps. This makes it ideal for home workouts.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.