Seated Biceps
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.
How to program the Seated Biceps
Sets and reps
As an isolation movement, the Seated Biceps is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Seated Biceps is rated expert. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Seated Biceps into a plan
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Frequently asked questions
What muscles does the Seated Biceps work?
The Seated Biceps primarily targets the Biceps. It also recruits the Chest, Shoulders as supporting muscles.
What equipment do I need for the Seated Biceps?
You need Body Only. Difficulty level: Expert.
How many sets and reps of the Seated Biceps should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
