5 Biceps Stretches That Provide The Right Work Before The Workout

Maybe your like

GreatistFITNESSTop 5 Bicep Stretches for Every Fitness Level

Medically reviewed by Gregory Minnis, DPT — Written by Lianna Bass — Updated on August 6, 2024

Methods
How biceps stretches help
Common mistakes
Risks

Discover 5 bicep stretches to enhance your upper-body workout. Ideal for all fitness levels, these stretches also target your chest and shoulders. Start now for a comprehensive stretch session!

Biceps stretches can complement any upper-body workout 💪 .

Whether you’re new to the #FitFam (welcome!) or you’re a seasoned pro, these five moves will give you a top-notch stretch sesh.

The 5 best biceps stretches

Standing biceps stretch
Seated biceps stretch
Wall biceps stretch
Doorway biceps stretch
Overhead holding (hanging) biceps stretch

How to do biceps stretches properly

These five biceps stretches are great for any fitness level. Here’s a rundown of each one.

1. Standing biceps stretch

This will stretch not only your biceps but also your chest and shoulders.

To do a standing biceps stretch:

Interlace fingers behind your back.
Keep hands at the base of your spine.
Straighten your arms.
Lift arms as high as you can.
Hold for up to 1 minute.

Repeat 1–3 times.

2. Seated biceps stretch

This one’s similar to the standing stretch but should give you a little more arm extension.

To do a seated biceps stretch:

Sit your butt on the floor 🍑.
Bend your knees.
Keep feet flat and place them in front of your hips.
Place hands flat on the floor behind you, with fingers facing away from you.
Scoot butt toward your feet but don’t move your hands.
Hold for up to 30 seconds.
Return to the starting position.

Repeat 2–4 times.

Alternate version:

Stand and place your hands on a flat surface behind you.
Squat halfway down until you feel the stretch.

Pro tips:

Avoid arching or slumping your back.
Keep your spine, neck, and head in a straight line.

3. Wall biceps stretch

This is another one you’ll feel in your chest and shoulders.

To do a wall biceps stretch:

Press your right palm into a wall.
Slowly turn away from the wall.
Hold for up to 30 seconds.
Repeat on the left side.

Pro tip: Move your hands up or down until you find the sweet spot.

4. Doorway biceps stretch

In addition to stretching your biceps, this is a great way to open your chest. You can do this with one arm at a time or with both at once.

To do a doorway biceps stretch:

Stand in a doorway.
Grasp the doorframe with right hand at waist level.
Step forward with right foot and bend right knee.
Keep elbow straight as you feel the stretch.
Hold for up to 30 seconds.
Repeat on the left.

5. Overhead holding (hanging) biceps bar stretch

This stretch works several areas at once. You’ll feel the burn in your core, upper back, shoulders, triceps, and biceps.

To do an overhead holding (hanging) biceps bar stretch:

Use a step, chair, or bench to reach a secure bar.
Grip the bar firmly with both palms facing away from you.
Keep hands shoulder-width apart and arms straight.
Hang for up to 1 minute.
Carefully press your feet back onto the step.
Repeat up to 3 times.

Pro tips:

Safety first! Make sure the bar is super secure before you do this stretch.
Don’t leap up to grab the bar — it increases your risk of injury.
Start slow. Stretch for 10–15 seconds and work your way up to a minute over a time.

How biceps stretches help

When done correctly, biceps stretches help:

improve posture
relieve tension and tightness
enhance athletic performance
improve your range of motion
increase flexibility and strength
reduce your risk of injuries (like pulled muscles, joint irritation, or tendon or ligament tears)

Common mistakes to avoid when stretching

Even master stretchers can make a mistake. Watch out for these common biceps blunders:

Bouncing. If you’re doing a deep stretch, you might move or bounce your bod to ease the tension. This prevents your muscles from relaxing, which could lead to a muscle or tendon tear.
Not warming up. Don’t go into a stretch cold — it can cause a rip or tear. Always do a warmup first. This could be a 10-minute light cardio sesh, but for some folks, it might take longer.
Incorrect positioning. Poor positioning can make you miss the muscle you’re trying to stretch. A good way to tell if your form is on fleek is to feel the muscle with a free hand. It should feel tight during the stretch and looser afterward.
Pushing past your limit. You can’t become a contortionist overnight, fam. A stretch might feel slightly uncomfortable, but it should never be painful. Keep your flow slow and work your way up to deeper ranges of motion.
Stretching an injured muscle. Stretching an injured muscle may not be the best idea, depending on the nature of the injury. Even if you feel OK that day, consult a doctor or physical therapist before attempting to stretch an injured area, because it may do more harm than good.

Is it possible to overstretch?

Yes, it’s possible to flex your stretch too far. Stretching too rigorously or too often can lead to injury.

Overstretched muscles can cause joint instability or create tiny tears in tendons or ligaments. It’s possible to put excessive pressure on your joints as well, which can cause injury.

If you do wind up with a stretch-related ouchie, some good old RICE should do you nice:

Rest. Give your bod time to bounce back. Recovery time can depend on factors like gender, weight, age, and type of injury. But it’s always better to play it safe. Wait to resume physical activities until the pain is totally gone.
Ice. Apply a cold pack or bag of ice to the injured area. (A bag of frozen peas will do in a pinch 😉.) It can help manage pain and bring down swelling. Just be sure to cover your skin with a towel to prevent icy irritation.
Compression. If you have an injured neck, knee, elbow, ankle, or wrist, you might want to brace yourself. Compression can help prevent further injury. It can also help manage pain or swelling.
Elevation. This obvi isn’t possible if you have a back attack, but it works well with limbs. Elevate the injured area above your heart.

3 sourcescollapsed

Della Villa F, et al. (2015). Anterior cruciate ligament reconstruction and rehabilitation: Predictors of functional outcome.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4739537/
Opplert J, et al. (2018). Acute effects of dynamic stretching on muscle flexibility and performance: An analysis of the current literature.https://pubmed.ncbi.nlm.nih.gov/29063454/
Woods K, et al. (2007). Warm-up and stretching in the prevention of muscular injury.https://pubmed.ncbi.nlm.nih.gov/18027995/

FEEDBACK:

Medically reviewed by Gregory Minnis, DPT — Written by Lianna Bass — Updated on August 6, 2024

must reads

Bulk Up Your Biceps with These 15 Bodyweight Workouts
The Best Upper-Body Exercises When You Can’t Do a Pull-Up (Yet!)
Why Does My Side Hurt When I Run? Causes and Prevention Tips
Rucking Benefits: Add Weight to Your Walk to Boost Fitness and Strength
Vegetarian Bodybuilding: 4 Tips to Build Muscle

5 Biceps Stretches That Provide The Right Work Before The Workout

The 5 best biceps stretches

How to do biceps stretches properly

1. Standing biceps stretch

2. Seated biceps stretch

3. Wall biceps stretch

4. Doorway biceps stretch

5. Overhead holding (hanging) biceps bar stretch

How biceps stretches help

Common mistakes to avoid when stretching

Is it possible to overstretch?

must reads

Read this next

Bicep Stretch: 6 Stretches For Upper Arm Strength - Healthline

10 Ways To Stretch Your Biceps - WikiHow

How To Stretch Your Biceps (FEEL IT INSTANTLY!) - YouTube

7 Biceps Stretches To Help Prime Your Guns For Action - Men's Health

6 Easy Ways To Stretch Your Biceps - Shoulder Pain Exp

9 Best Bicep Stretches For Before & After Workouts

9 Best Bicep Stretches Before Or After A Workout | OriGym

How To Perform A Bicep Stretch: Techniques, Benefits, Variations

Biceps Stretch | Illustrated Exercise Guide - SPOTEBI

A Bicep Stretch For Complete Flexibility And Warm-up | A Lean Life

Exercise Tutorial: Bicep Stretch | Your House Fitness

How To Stretch Your Biceps: 4 Benefits Of Bicep Stretches - 2022

Back And Bicep Stretches Shop, 54% OFF - PSE-Lab

Biceps Tendon Strengthening Exercises - Advanced Sports & Spine

Contact