Standing Biceps Stretch

Standing Biceps Stretch is a beginner-level isolation in the stretching category that primarily works the biceps. It also recruits the chest and shoulders. It is performed with other equipment.

How to do it

1. 1Clasp your hands behind your back with your palms together, straighten arms and then rotate them so your palms face downward.
2. 2Raise your arms up and hold until you feel a stretch in your biceps.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.