Bicep Stretch: 6 Stretches For Upper Arm Strength - Healthline

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HealthlineSubscribeFitness6 Bicep Stretches to Add to Your Workout

Medically reviewed by Gregory Minnis, DPT — Written by Emily Cronkleton on June 24, 2019

Standing
Seated
Doorway
Wall
Arm extensions
Hand rotations
Things to keep in mind

Bicep stretches can help increase your flexibility and range of motion, as well as help prevent injuries. Stretches can be done standing, seated, and with the assistance of a wall or doorframe.

Bicep stretches are a great way to complement your upper-body workout. These stretches can increase flexibility and range of motion, allowing you to move deeper and further with greater ease.

Plus, they help to relieve muscle tightness and tension, which is beneficial in preventing injury and improving performance.

As you try these stretches, listen to your body so you’re aware of when to back off and when to go deeper. Maintain a smooth, steady, relaxed breath. Don’t lock your elbows or force any positions, and avoid jerky, bouncing, or pushing movements.

1. Standing bicep stretch

You’ll feel a stretch in your biceps, chest, and shoulders.

To do this stretch:

Interlace your hands at the base of your spine.
Straighten your arms and turn your palms to face down.
Raise your arms up as high as you can.
Hold this position for up to 1 minute.

Repeat 1 to 3 times.

2. Seated bicep stretch

For this stretch, keep your head, neck, and spine in one line. Avoid slumping or arching your back. In addition to your biceps, you’ll also feel a stretch in your shoulders and chest.

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To do this stretch:

Sit with bent knees and your feet flat on the floor in front of your hips.
Place your hands on the floor behind you with your fingers facing away from your body.
Evenly distribute your weight between your feet, buttocks, and arms.
Slowly scoot your buttocks forward, toward your feet, without moving your hands.
Hold this position for up to 30 seconds.
Return to the starting position and relax for a few moments.

Repeat 2 to 4 times.

alternative
If it’s more comfortable, you can do a similar stretch by standing and placing your hands on a table behind you. Squat down halfway to feel the stretch.

3. Doorway bicep stretch

This doorway stretch is a great way to open up your chest while also stretching your biceps.

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To do this stretch:

Stand in a doorway with your left hand grasping the doorway at waist level.
Step forward with your left foot, bend your knee, and yield your weight forward.
Feel the stretch in your arm and shoulder while maintaining a slight bend in your elbow.
Hold this position for up to 30 seconds.
Repeat on the opposite side.

4. Wall bicep stretch

This is an easy stretch that you’ll feel in your chest, shoulders, and arms. Experiment with your hand position by moving it higher or lower to see how it affects the stretch.

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To do this stretch:

Press your left palm against a wall or sturdy object.
Slowly turn your body away from the wall.
Feel the stretch in your chest, shoulder, and arm.
Hold this position for up to 30 seconds.
Repeat on the opposite side.

5. Horizontal arm extensions

Horizontal arm extensions combine active movement with stretching. You can do this stretch while sitting or standing.

To do this stretch:

Extend your arms out to the side so they’re parallel to the floor.
Turn your thumbs down so your palms face behind you.
Hold this position for 30 seconds.
Pulse your hands back and forth for 30 seconds.

Do 2 to 3 sets, gradually increasing the time you hold the position.

6. Horizontal hand rotations

These hand rotations might not feel like much, but they help to build strength throughout your arm while gently stretching your biceps.

To do this stretch:

Rotate your shoulders forward by turning your thumbs down.
Return to the starting position.
Rotate your shoulders backward by turning your thumbs up.
Return to the starting position.

Do 2 to 3 sets for up to 1 minute.

Things to keep in mind

Stretching is often recommended after a workout to prevent muscle soreness. The evidence is conflicting as to whether stretching really helps reduce muscle soreness. If done consistently stretching will help increase flexibility and improve your range of motion.

All of these factors will help to make movements easier so you’re less likely to experience stress or strain.

Talk to your your healthcare provider before starting any new exercise program, especially if you have any upper-body injuries. If while stretching you develop any lingering pain that goes beyond mild discomfort and doesn’t heal within a few days, discontinue the stretches.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Mayo Clinic Staff. (2017). Stretching: Focus on flexibility. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931
Seated bent-knee biceps stretch. (n.d.). https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/208/seated-bent-knee-biceps-stretch

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Medically reviewed by Gregory Minnis, DPT — Written by Emily Cronkleton on June 24, 2019

Bicep Stretch: 6 Stretches For Upper Arm Strength - Healthline

1. Standing bicep stretch

2. Seated bicep stretch

3. Doorway bicep stretch

4. Wall bicep stretch

5. Horizontal arm extensions

6. Horizontal hand rotations

Things to keep in mind

How we reviewed this article:

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