Seated Biceps

in Biceps Exercise

Main Muscle Worked: Biceps

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Seated Biceps - Exercise Guide

Step 1

Sit on the floor with your knees bent. Have your partner stand behind you. Extend your arms straight behind you. Your palms should be facing each other. Your partner will then hold your wrists to restrain your movement. This is your starting position.

Step 2

Flex your elbows while your partner prevents you from doing so. Your partner should only use force that’s enough to restrain your movement to avoid any injuries. Continue for 10-20 seconds.

Step 3

After the time is up, your partner releases his hold then gently pulls your wrists to stretch your biceps. Make sure to not stretch your biceps too much to avoid injury or overstretching.

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