Exercise Tutorial: Bicep Stretch | Your House Fitness

Exercise Tutorial: Bicep Stretch Static Stretching Aug 23 Written By Stephanie Zaban (R. Kin & MPK)

Table of Contents

What Is a Bicep Stretch

There are a few different ways that you can perform Biceps Stretches. Regardless of which type of Biceps Stretch you choose, each Biceps Stretch will provide the same benefits. Performing Biceps Stretches are important both before and after activity to reduce the risk of injury and prepare the muscle for movement.

How To Stretch the Biceps

To Perform a Standing Biceps Stretch

1. Stand with your feet hip-width apart and your arms as your sides.

2. Interlace your fingers behind your back, with your palms facing outwards and away from the body.

3. Raise your arms as high as you can, until the point of slight discomfort. Your arms should be straight for the entire stretch, not bent at the elbow. Hold this position for at least 30 seconds.

To Perform a Seated Biceps Stretch

1. Sit on the ground with your torso upright and both feet in front of you with your knees bent.

2. Place your arms behind you, with your fingers also pointed behind you and away from the body.

3. To increase the intensity of the stretch, bring your hands closer together your hips and glutes towards the ankles

Biceps Stretch Form

There are some key points that you should remember when performing Biceps Stretches. Following these points will allow you to reap the most benefits from your Biceps Stretches.

• Take your time.

• Focus on your breathing.

• Breathe in before your reach into the stretch.

• Only stretch to the point of slight discomfort.

• Hold the stretch for 10-30 seconds.

Bicep Muscles Being Stretched

The main muscle stretched during Biceps Stretches is the Biceps Brachii. Depending on the variation of stretch you choose, you will also be stretching some secondary muscles such as the Anterior Deltoid, Brachialis, Brachioradialis and Pectoralis Major.

Bicep Stretch Benefits

There are many benefits to performing Biceps Stretches. Some of the benefits include,

• Increased range of motion.

• Increased flexibility.

• Relieve muscle tightness and tension.

• Prevent injury.

• Improve performance.

Bicep Stretch Variation

As previously mentioned, there are different types of Biceps Stretches that you can perform such as a Seated Biceps Stretch or a Wall Biceps Stretch. Keep reading below for a few more examples of Biceps Stretches.

Biceps Tendon Stretch

If you have recently injured your Biceps Tendon, there are some simple movements you can complete to engage the tendon. Try a flexion and extension exercise. Begin with your arms at your sides. While keeping the elbows tight to the body, raise your palms to your shoulders. Lower the wrists back to your side. Repeat the movement for 3 sets of 10 reps

Email Address Sign Up

We respect your privacy.

Please check your email to confirm the subscription of the newsletter. Check your spam folder if it’s not in your inbox folder.

Stephanie Zaban (R. Kin & MPK)

Stephanie graduated from the University of Western Ontario with an Honours Specialization BA in Kinesiology. In addition, she accomplished a Master of Professional Kinesiology, (MPK) from the University of Toronto.

Stephanie Zaban is a Registered Kinesiologist from the College of Kinesiologists of Ontario.

https://www.yourhousefitness.com/personal-trainers/stephanie-zaban Previous Previous

The Essential Guide to Hamstring Stretches

Next Next

Exercise Tutorial: Standing Quadriceps Stretch