Seated Biceps

What it is

This movement is a unique isometric exercise that specifically strengthens your biceps brachii. Performed seated, you attempt to flex your arms while a partner provides resistance, preventing any actual movement. This static contraction technique engages your chest and shoulders secondarily, and can be followed by a partner-assisted stretch.

Technique tips

• Maintain a strong, consistent effort against your partner's resistance.
• Clearly communicate with your partner throughout the movement.
• Start with your arms fully extended behind you.
• Breathe continuously; do not hold your breath during the contraction.
• After the hold, relax for a gentle partner-assisted stretch.
• Guide your partner on the appropriate depth for the stretch.

How to track your progress

Log the hold time of each set. Straddly keeps your best hold for this exercise and tells you when you beat it, so a two-second gain does not go unnoticed.