# Standing Biceps Stretch

A standing, equipment-free stretch for the biceps, one arm at a time. The free hand guides the working arm from bent to fully straight in front of your hips and holds it there.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/single-arm-extended-pull-downwards-biceps-stretch/video/male.mp4
- HTML: https://seto.fit/exercises/standing-biceps-stretch/

## Muscles worked

- Biceps: 8/10
- Forearms: 4/10
- Front delts: 3/10

## How to do the Standing Biceps Stretch

1. Stand tall, holding the hand of one arm with your other hand.
2. Straighten the working arm down in front of your hips.
3. Gently pull that hand downward to stretch the front of your arm.
4. Hold this position briefly, then slowly release and switch arms.

### Full technique — 6 steps

1. Stand tall with feet about hip width apart and shoulders level.
2. Bend one arm across your chest and hold that hand with your other hand.
3. Guide the working arm down until it is fully straight in front of your hips.
4. Gently pull the hand of the straight arm downward until you feel a stretch along the front of the upper arm.
5. Keep your shoulders down and back and avoid twisting your torso to increase range.
6. Hold the position steadily while breathing normally, then release and switch sides.

## Common mistakes

- Bending the elbow during the hold
- Letting the shoulder shrug upward
- Twisting the torso into position
- Forcing painful range

## Form cues

- Keep the elbow straight
- Keep shoulders down
- Pull gently downward
- Stand tall throughout

## How much to do

- **Strength**: 1–2 sets of 20–30 reps · rest 15 s · 6 reps in reserve
- **Muscle growth**: 2–3 sets of 30–45 reps · rest 15 s · 6 reps in reserve
- **Endurance**: 2–3 sets of 30–60 reps · rest 15 s · 6 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Standing Biceps Stretch work?

Primary: Biceps 8/10. Also works: Forearms 4/10, Front delts 3/10.

### When should I do the Standing Biceps Stretch in a workout?

Warm-up. Done at the start to get the body ready. ≈ 2 min with rest.

### How many sets and reps of the Standing Biceps Stretch?

Strength: 1–2 sets of 20–30 reps, rest 15 s, 6 reps in reserve. Muscle growth: 2–3 sets of 30–45 reps, rest 15 s, 6 reps in reserve. Endurance: 2–3 sets of 30–60 reps, rest 15 s, 6 reps in reserve.

How we rate exercises: https://seto.fit/guides/methodology/

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