14 Biceps Stretches Exercises Straight From An Expert

Standing biceps stretch is an excellent move that not only targets the entire biceps muscle but also improves posture by engaging the shoulders and upper back. This is a powerful way to elongate both heads of the biceps, while also targeting the anterior deltoids.

This eventually relieves tightness in the upper body, making it an excellent choice for preventing muscle imbalances in the body.

How To Do It:

1. Stand erect with your feet hip-width apart.
2. Reach behind your back and intertwine your fingers, palms facing forward.
3. Steadily lift your arms while opening up your chest and pulling your shoulders back. Maintain a slight curve in your elbows to avoid overstretching.
4. You must keep your arms raised for 20-30 seconds and redo the stretch 2-3 times.

An exceptional move for anyone looking to specifically target and relieve tension in the long head of the biceps, wall biceps stretch is simple yet effective, making it a valuable addition to your pre- and post-workout routine.

This stretch directly targets the source of tension in muscles, enhancing flexibility and range of motion in the arm and shoulder.

How To Do It:

1. Stand with your feet about shoulder-width apart, next to the wall or still surface.
2. Reach one arm straight behind you, pressing your palm flat against the wall with your fingers pointing down. Your arm must be parallel to the ground generating a straight line from your shoulder to your fingertips.
3. Gradually rotate your body away from the wall and keep your arm extended and your palm gently pressed against the wall as you rotate.
4. Once you have found a comfortable stretch, hold it for 20-30 seconds, making sure to breathe deeply.

The towel stretch is an excellent full-arm stretch that specifically targets both the biceps and shoulders. It is highly productive as it stretches both your biceps and shoulders at the same time, which makes it a great multi-purpose stretch.

Furthermore, it aids in releasing tension in the biceps, which can become tight after repetitive raising, pulling, or pushing movements.

How To Do It:

1. Begin by grabbing a towel or strap and holding it behind your back, with one hand over your shoulder and the other hand reaching from below near your lower back.
2. Then pull the towel upward with your top hand, creating a stretch in your lower shoulder and bicep. Your bottom hand must generate a mild defiance, prohibiting the towel from moving too quickly and allowing you to regulate the intensity of the stretch.
3. As you pull, remember to keep your chest open, shoulders relaxed, and core engaged.
4. Once you feel a good stretch through your biceps and shoulders, hold on to position for 20-30 seconds, then switch sides and repeat.

An incredible full-body stretch that primarily targets your biceps and chest while also involving your core and glutes, reverse tabletop stretch is a perfect addition to your workout routine if you are looking to relieve tension in your upper body and strengthen multiple muscle groups.

It is particularly beneficial for improving stance and counteracting the effects of sitting or hunching forward for longer periods.

How To Do It:

1. First, sit on the floor by folding your legs and feet flat about hip-width apart.
2. Push your hands and heels as you raise your hips off the ground, generating an opposite tabletop position with your body. Your trunk and thighs also align parallel to the floor, while your arms remain straight to support your body.
3. Keep your core involved and your glutes contracted as you hold on to this position. This aids in maintaining balance and preventing your hips from dropping.
4. Hold this position for 20-30 seconds after the stretch starts to persist in your biceps, chest, and shoulders. Lower your hips to the ground, take a moment to rest, and repeat as per your need.

The doorway biceps stretch is a simple yet highly effective move that uses the support of a door to stretch your biceps, chest, and shoulders all at the same time. It is highly productive in opening up the chest muscles, helping to ease rigidness and improving stance.

How To Do It:

1. Begin by standing tall in an open doorway with your feet hip-width apart for balance.
2. Place your arms horizontally at shoulder height, palms flat against the sides of the doorframe.
3. Push your arms gently against the doorframe, keeping your arms elongated.
4. Gradually lean your chest forward through the doorway while maintaining pressure on your hands. You must feel a stretch along your biceps, shoulders, and chest as you move forward.
5. Once you begin to feel a good stretch, hold onto this position for 20-30 seconds, relax, step back, and redo as needed.

It's a straightforward yet highly productive stretch that can be done virtually anywhere. It is specifically helpful in improving elasticity in arms and chest, promoting better stance, and minimizing the risk of shoulder and arm rigidness. It's also a great cooldown stretch after a workout.

How To Do It:

1. Start by sitting on the floor, extending your legs straight out in front. Put your hands behind you with palms flat and fingers pointing away from your body.
2. Then keep your arms straight, gradually leaning back into your hands, raising your chest upward. As you lean, your chest will open up, and you'll begin to feel a stretch in your biceps, chest, and the front of your shoulders.
3. Ensure to keep your shoulders calm and avoid arching them towards your ears. Keep leaning back until you feel a comfortable stretch, but do not force it.
4. After you find the stretch, hold onto that for 20-30 seconds.

The overhead biceps stretch is a strong movement that not only stretches your biceps but also enhances flexibility in your shoulders and upper back.

It is beneficial for preventing shoulder issues like encroachment, which can occur when the shoulder joint becomes tight and restricted. Regularly doing this stretch can increase your range of motion and prevent muscle imbalances caused by repetitive movements of poor stance.

How To Do It:

1. Stand erect, elongating both arms overhead. Grab your hands together with your palms facing upward.
2. If you're standing, keep your feet at shoulder-width distance for balance.
3. Then reach upward with your arms, elongating your spine as you raise. Just imagine growing taller as you stretch your arms toward the ceiling.
4. Gradually lean to one side, letting your arms move with your body. You must feel an intense stretch along your biceps, shoulder, and even into your side.
5. Hold this position for 20-30 seconds and return to the center.

This stretch targets both the biceps and shoulders, making it a go-to move for easing tension in the upper body. This stretch is ideal for loosening the rigid muscles that arise from repetitive movements, weightlifting, or persistent sitting.

How To Do It:

1. At first, stand straight and extend one arm across your body at shoulder height.
2. With your free hand, gently grab the outside of the extended arm and pull the arm closer to your chest until you feel a stretch along your biceps, shoulder, and upper back.
3. Put your elongated arm straight as you keep the stretch for 20-30 seconds.
4. Release your arm, then switch to the other side and repeat the same steps.

Arm circles are a dynamic stretch that serves as an ideal warm-up for the biceps, shoulders, and upper back. It is also productive in increasing blood flow and improving mobility.

How To Do It:

1. Start by standing erect with your feet hip-width apart for stability.
2. Elongate your arms straight out to your sides at shoulder height, keeping your palms facing down.
3. Make small circles with your arms, rotating them forward, and keep this movement regulated and steady.
4. After a few seconds, gradually make the circles larger while maintaining the same speed. This will increase the range of motion and further involve your shoulder muscles.
5. Then after 10-15 seconds, shift directions and begin rotating your arms backwards in a circle and continue for another 15 seconds.

A pioneer in yoga, the cobra pose can be easily modified to target the biceps. This asana increases flexibility and eases rigidness in the arms by making elbows bent and engaging the biceps.

How To Do It:

1. Lie flat on your stomach with your legs expanded behind you and your feet hip-width apart
2. Then, place your hands underneath your shoulders, palms flat on the floor.
3. Push your hands and raise your chest from the floor by keeping your elbows slightly folded rather than locking them out to activate your biceps more.
4. As you rise, pull your shoulders back and down, letting your chest open while maintaining a gentle bend in your elbows.
5. Hold on to this position for 20-30 seconds.

The puppy pose with an arm extension is a tender but intense stretch that targets the biceps, shoulders, and upper back. It aids in stretching the spine and opens the shoulders, easing tension in the upper back.

How To Do It:

1. At first, arrange your body in a tabletop position with your bottom directly over your knees and your arms elongated out in front of you.
2. Gradually walk your hands forward as you lower your chest towards the ground.
3. Keep your hips piled up above your knees.
4. Expand one arm out to the side, palm facing down, while keeping the other arm elongated forward. This must generate an intense stretch along the extended arm's biceps and shoulder.

A distinctive movement, the bicep curl stretch combines the mechanics of a traditional bicep curl with an extended hold at the pinnacle of the motion. It combines dynamic movement with a cubic hold, which not only lengthens the muscle but also activates it.

It eventually increases blood circulation to the biceps, aiding the muscle for more intense activity and preventing muscle tightness.

How To Do It:

1. Grab a pair of light dumbbells or use resistance bands and stand with your feet shoulder-width apart and arms by your side.
2. Curl the weights upwards by folding your elbows, bringing the weight towards your shoulders.
3. Then, once you reach the brink of the curl, hold the position for about 10 seconds. You must feel a stretch and slight tension in your biceps.
4. After holding to this position, gradually lower the weights back down to your sides while fully extending your arms.

The resistance band biceps stretch is a superb stretch that targets the biceps and forearms while promoting elasticity and muscle activation. This stretch aids in increasing blood flow and flexibility. It also assists in preventing injuries by maintaining joint mobility.

How To Do It:

1. Take a resistance band and tie it to your legs. Make sure it's tightly locked to prevent slipping.
2. Then stand facing away from the anchor point and hold the band in each hand.
3. Gradually step forward until you feel a slight stretch in your bicep and forearm.
4. Keep your arm straight as you walk forward, letting the resistance band pull your arm backward slightly.
5. Once you feel a good stretch in your biceps, hold this position for about 30 seconds.

A highly effective stretch that not only targets your chest but also involves the biceps, a cross-arm chest opener helps improve flexibility in the upper body. It helps minimize the tension and rigidness in the biceps and shoulders.

It is a simple stretch that can be done anywhere without any equipment.

How To Do It:

1. Stand erect or sit upright with your feet flat on the floor.
2. Extend one arm straight across your chest at shoulder height.
3. Then use your opposite hand to calmly press the extended arm towards your chest. As you apply pressure, slightly lean into the stretch to deepen it.
4. Hold the stretch for 15-20 seconds, feeling the tension release in your chest, biceps, and shoulders. Avoid arching the shoulders toward your ears.