Seated Biceps
Seated Biceps is a flexibility - biceps pnf exercise involving Biceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Biceps brachii
- Secondary muscles
- Pectoralis major, Deltoid
- Exercise type
- Flexibility - biceps PNF
Exercise technique
- Sit
Sit on the floor with your knees bent and your partner behind you.
- Arms
Extend both arms behind you and turn your palms toward each other.
- Support
Ask your partner to hold gently around your wrists.
- Contract
Try to bend your elbows gently while your partner prevents movement.
- Relax
Release the biceps contraction and relax your arms.
- Stretch
Allow your partner to move your wrists upward a small distance.
- Exit
Once pressure is released, bring your arms to your sides.
Key technique points
- Keep the elbow-flexion contraction gentle.
- Do not force your shoulders backward.
- Establish comfortable wrist support.
- Discuss the limit with your partner.
- Keep your torso upright.
- Reduce the range if the front of your shoulder pinches.
Common mistakes
Forcing the arms upward
Do not let your partner pull beyond your shoulder limit.
Locking the elbow backward
Do not apply excessive joint pressure while keeping the arm long.
Bending the wrists
Do not let your partner turn your hands into an awkward angle.
Contracting with full force
Do not use maximum effort when attempting elbow flexion.
Dropping the chest
Do not round your back during the stretch.
Sudden release
Do not let your partner abruptly withdraw support while your arms are behind you.
Frequently asked questions
Seated Biceps: why is “Forcing the arms upward” a mistake?
Do not let your partner pull beyond your shoulder limit.
Seated Biceps: why is “Locking the elbow backward” a mistake?
Do not apply excessive joint pressure while keeping the arm long.
Seated Biceps: why is “Bending the wrists” a mistake?
Do not let your partner turn your hands into an awkward angle.
Seated Biceps: why is “Contracting with full force” a mistake?
Do not use maximum effort when attempting elbow flexion.
Seated Biceps: why is “Dropping the chest” a mistake?
Do not round your back during the stretch.
Seated Biceps: why is “Sudden release” a mistake?
Do not let your partner abruptly withdraw support while your arms are behind you.
What should I focus on when doing Seated Biceps?
Keep the elbow-flexion contraction gentle. Do not force your shoulders backward. Establish comfortable wrist support. Discuss the limit with your partner. Keep your torso upright. Reduce the range if the front of your shoulder pinches.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.