beginner · body only
Seated Biceps
Estiramiento de Bíceps Sentado
expertbody onlyStretchingisolation
3
Sets
8-12
Reps
4-1-1
Tempo
Muscles Worked
bicepschestshoulders
Instructions
- Sit on the floor with your knees bent and your partner standing behind you. Extend your arms straight behind you with your palms facing each other. Your partner will hold your wrists for you. This will be the starting position.
- Attempt to flex your elbows, while your partner prevents any actual movement.
- After 10-20 seconds, relax your arms while your partner gently pulls your wrists up to stretch your biceps. Be sure to let your partner know when the stretch is appropriate to prevent injury or overstretching.
Instrucciones(ES)
- Siéntate en el suelo con las rodillas flexionadas y tu compañero de pie detrás. Extiende los brazos rectos detrás con las palmas enfrentadas. Tu compañero sostiene las muñecas. Esta será tu posición inicial.
- Intenta flexionar los codos mientras tu compañero impide el movimiento.
- Tras 10-20 segundos, relaja los brazos mientras tu compañero tira suavemente de las muñecas hacia arriba para estirar los bíceps.
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