# Wall Biceps Stretch

A standing stretch for the biceps and front of the shoulder. You press one straight arm against a wall at about shoulder height and turn your torso away, stretching the front of the arm and chest one side at a time.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/elbow-flexor-stretch/video/male.mp4
- HTML: https://seto.fit/exercises/wall-biceps-stretch/

## Muscles worked

- Biceps: 7/10
- Mid chest: 6/10
- Front delts: 5/10
- Forearms: 4/10

## How to do the Wall Biceps Stretch

1. Stand side-on to a wall, one palm flat on it at shoulder height.
2. Keep the arm straight and press your palm into the wall.
3. Turn your torso away until the front of the arm stretches.
4. Hold, then switch sides and match the time.

### Full technique — 7 steps

1. Stand side-on to a wall with your feet hip-width apart.
2. Place one palm flat on the wall at about shoulder height with the arm straight.
3. Rest your other hand on your hip.
4. Keep the elbow straight and press your palm into the wall.
5. Turn your torso slowly away from the wall until you feel a stretch along the front of the arm.
6. Keep the shoulder down and avoid twisting through the lower back to gain range.
7. Hold the position with steady breathing, then switch sides and match the time.

## Common mistakes

- Letting the shoulder shrug up
- Twisting through the low back
- Bending the elbow on the wall
- Turning too far too quickly

## Form cues

- Turn from the torso
- Keep shoulder down
- Keep the arm straight
- Match both sides

## How much to do

- **Strength**: 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 Wall Biceps Stretch work?

Primary: Biceps 7/10, Mid chest 6/10. Also works: Front delts 5/10, Forearms 4/10.

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

Warm-up. Done at the start to get the body ready. ≈ 3 min with rest.

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

Strength: 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.

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