How to do the Standing Biceps Stretch
- Stand tall, holding the hand of one arm with your other hand.
- Straighten the working arm down in front of your hips.
- Gently pull that hand downward to stretch the front of your arm.
- Hold this position briefly, then slowly release and switch arms.
Full technique — 6 steps
- Stand tall with feet about hip width apart and shoulders level.
- Bend one arm across your chest and hold that hand with your other hand.
- Guide the working arm down until it is fully straight in front of your hips.
- Gently pull the hand of the straight arm downward until you feel a stretch along the front of the upper arm.
- Keep your shoulders down and back and avoid twisting your torso to increase range.
- 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
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.
