Seated Biceps

This isometric and assisted stretch builds biceps strength while improving mobility. No equipment is needed — just a partner.

Instructions

1. Sit on the floor with your knees bent and arms extended behind you, palms facing each other.
2. Have a partner hold your wrists in position.
3. Attempt to bend your elbows against their resistance for 10–20 seconds.
4. Then relax and allow them to gently lift your arms upward to stretch your biceps.
5. Communicate throughout to avoid overstretching.