How to Do a Biceps Stretch

  1. Stand tall and extend your arms out to the sides at shoulder height, palms facing forward.
  2. Slowly rotate your wrists so palms face backward and gently pull your arms slightly behind you./li>
  3. Hold the stretch for 20–30 seconds, then relax and repeat.

Muscles Affected


Primary muscles: Biceps brachii

Secondary muscles: Shoulders, forearms

Equipment: None (optional: wall or doorway for support)

Band Reverse Plank

Proper Form And Breathing Pattern

Keep your chest open and shoulders down. Inhale deeply before the stretch. Exhale slowly as you hold the position.


Sets And Reps

Hold for 20–30 seconds, repeat 2–3 times.

Benefits of Biceps Stretch

  1. Increases flexibility and range of motion in the biceps
  2. Reduces muscle tightness and improves posture