Use this biceps stretch between biceps exercises such as pull-ups, barbell curls, or dumbbell curls. This exercise stretches the biceps, shoulders, and chest. If you rotate your hand (palm) position, you'll target the chest more than the biceps.
For more detailed stretching instructions and exercises, visit Stretching Main.
Execution
Here's how to stretch your right biceps:
- Stand upright next to a wall.
- Place your left hand slightly above shoulder height on the wall, with the back of your hand touching the wall.
- Fully extend your elbow.
- Slowly turn your upper body to the left, away from the wall.
This will stretch the biceps and shoulder of the extended arm.
Advice
- If you rotate your hand (so your palm faces outward), you'll shift the stretch more toward the chest muscles than the biceps.
- You can also perform a chest stretch with your arm fully extended to stretch the biceps—but for a deeper biceps stretch, rotate the hand as shown in the instructions above.
- This stretch is not suitable for dynamic, isometric, or PNF stretching. Biceps stretches should be done statically—hold the position and avoid bouncing.
Suggestions
- Triceps Stretch
- Chest Stretch
- Shoulder Stretch 1
- Shoulder Stretch 2
- Back Bridge
