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Biceps · Beginner

Partner Seated Biceps Stretch

Partner-assisted seated stretch for the biceps and front shoulders using gentle bilateral shoulder extension.

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Partner Seated Biceps Stretch demonstration

Exercise overview

Training details

BicepsShoulders

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Sit tall with the legs comfortably positioned and place both arms behind the body with the elbows straight.
  2. 02Have your partner support the wrists or forearms while you keep the chest lifted.
  3. 03Allow the partner to guide the arms gently backward until a mild stretch is felt through the biceps and front shoulders.
  4. 04Keep the shoulders down and avoid arching the lower back or forcing the elbows into hyperextension.
  5. 05Communicate the tension, hold without bouncing, and release the arms slowly.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteElbow CARComparable substituteElbow Extension with Forearm Supination-PronationComparable substituteEZ-Bar Preacher Arm Stretch

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