How to do the Wall Biceps Stretch
- Stand side-on to a wall, one palm flat on it at shoulder height.
- Keep the arm straight and press your palm into the wall.
- Turn your torso away until the front of the arm stretches.
- Hold, then switch sides and match the time.
Full technique — 7 steps
- Stand side-on to a wall with your feet hip-width apart.
- Place one palm flat on the wall at about shoulder height with the arm straight.
- Rest your other hand on your hip.
- Keep the elbow straight and press your palm into the wall.
- Turn your torso slowly away from the wall until you feel a stretch along the front of the arm.
- Keep the shoulder down and avoid twisting through the lower back to gain range.
- 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
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.
