Biceps Stretch: 5 Best Stretches to Add to Your Workout

Biceps stretches are essential for improving the flexibility and range of motion in the shoulder and elbow joint.

Stretches can be performed standing, seated or against a wall or doorframe.

1.Standing Biceps Stretch

Dynamic Standing Stretch

• From a standing position, extend one arm backward. Return the arm to a starting position and repeat 10x.
• This movement will stretch dynamically the front part of your shoulder and biceps tendon,

Static Biceps Stretch

• From a standing position, place your left hand over your fingers on your right hand.
• Pull the fingers towards your body, increasing the stretch in hand flexors and biceps muscle and tendon.
• Hold this position for 30s.

2.Doorframe Biceps Stretch

• Stand next to a doorframe with one foot in front of the other.
• Place your arm against the doorframe.
• Straighten your elbow and gently push your chest forward and rotate your upper body slightly to the opposite side.
• You should feel a stretch in your upper arm and across the front of your elbow.
• Hold for 30 seconds.

3.Hand Clasp Biceps Stretch

• From a standing position, interlace your fingers behind your back.
• Press downward with your shoulders
• Push the shoulder-blades toward each other.
• Hold for 30s.

4.Seated Biceps Stretch

• Sit on the floor, extending your legs in front of you with a slight bend in your knees and your feet flat on the ground.
• Place your hands behind your body, ensuring your fingers are pointing away from you.
• Slowly slide your buttocks forward, moving away from your hands, until you feel a stretch in your biceps.
• Hold this position for 30 seconds.

How Biceps Stretches Help

Biceps stretches are excellent to add to your workout routine because these stretches will allow you to move your arm deeper and with less effort.

These stretches can relieve biceps tension and tension in the front shoulder joint, which is beneficial for preventing shoulder and biceps muscle injury.

Tips When Stretching Biceps

• Start Gently: Begin with mild stretches to avoid muscle strain.
• Consistent Duration: Hold each stretch for about 30 seconds.
• Full Range of Motion: Stretch through the complete range for maximum benefit.
• Avoid Bouncing: Keep the stretch steady; avoid jerky movements.
• Breathe Properly: Maintain regular breathing; don’t hold your breath.
• Post-Workout Stretching: Incorporate static stretches after workouts for recovery.
• Listen to Your Body: If you feel pain, ease up on the stretch.
• Frequency Matters: Stretch regularly for consistent improvement.
• Warm-Up First: Engage in light activity before stretching to warm up muscles.
• Use Proper Technique: Ensure correct form to prevent injuries.