Exercise guide
Seated Biceps
The Seated Biceps stretch places the arms behind the body while a partner controls the wrists. The position may stretch the biceps, chest, and front of the shoulders.
Training context
Areas Addressed by the Seated Biceps Stretch
Because the biceps cross the shoulder and elbow, straightening the elbows while the arms move behind the torso can lengthen the muscle. The chest and front shoulders may also feel the position.
Partner pressure must remain gentle and predictable. The athlete should control when the stretch stops, and no pressure should be added through pain, tingling, or numbness.
Technique overview
Let the athlete control the range
Sit upright with the arms extended behind the body and palms facing inward. Press gently against the partner's resistance without actual movement, then relax. The partner may raise the wrists only slightly while the elbows remain straight and the shoulders stay comfortable.
Treat this as an overview and use a range, pace, and setup you can control.