Standing Biceps Stretch tutorial
The standing biceps stretch is a simple move that improves the flexibility of the biceps, front shoulders and chest, and it can be done anywhere without equipment. It helps ease tightness after arm and chest training and improves shoulder posture for people who sit at a desk a lot.
How to perform
- Stand tall with feet hip-width apart and knees soft.
- Bring your hands behind your back and interlace your fingers.
- Straighten your elbows and rotate your palms to face down toward the floor.
- Draw your shoulder blades together and gently raise your arms up and back until you feel a stretch in the biceps and front shoulders.
- Keep your chest open and hold for 20-30 seconds.
- Lower your arms slowly and release.
Breathing: Breathe slowly and deeply during the stretch, opening the chest a little more with each inhale.
Key tips
- Keep your torso upright and don't lean forward.
- If interlacing your fingers is hard, hold a towel behind your back with both hands.
- Alternative: place your palm on a wall at shoulder height and slowly turn your body away from the wall.
Common mistakes
- Bending the torso forward to lift the arms higher.
- Shrugging the shoulders toward the ears.
- Forcing the arms up to the point of pain.
Safety: People with shoulder instability or injury should stretch very gently and stop if they feel sharp pain in the shoulder or elbow.
Stretching and mobilityPrimary muscle
No equipmentEquipment
BeginnerLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Offer2–3 rounds × 20–30 sec hold
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
Get a complete workout program
Do this exercise within a personalized program based on your goal and level.
Get a free program
