Bicep stretches expand the muscles in the front of your upper arm. Stretching these muscles relieves pain and tightness as well as improves your range of motion and promotes healthy recovery.
In this article, we’ve provided the 9 best bicep stretches for warmups and recovery.
Contents:
- #1 – Seated Bicep Stretch
- #2 – Doorway Bicep Stretch
- #3 – Wall Bicep Stretch
- #4 – Horizontal Arm Extension
- #5 – Horizontal Hand Rotations
- #6 – Arm Swings
- #7 – Arm Circles
- #8 – Standing Arms-Behind-The-Back Bicep Stretch
- #9 – Wall Corner Stretch
- #10 – FAQs
9 Best Bicep Stretches
#1 – Seated Bicep Stretch
Starting Position:
- Sit on the floor with your knees bent and feet flat.
- Place your hands on the floor behind you with your fingers pointing away from your body and your arms straight.
Execution:
- Slowly slide your hips forward while keeping your hands planted and your chest lifted.
- Continue until you feel a gentle stretch through the front of your upper arms and shoulders.
- Hold the position without forcing the movement.
Duration:
Hold for 20 to 30 seconds and repeat 2 to 4 times, resting briefly between each stretch.
Muscles Targeted:
Primarily stretches the biceps brachii, with secondary stretches to the anterior deltoids, chest (pectoralis major), and forearms.
Common Mistakes to Avoid:
- Rounding your shoulders or upper back instead of keeping your chest open.
- Sliding too far forward, causing discomfort in the shoulders or wrists.
- Bending your elbows, which reduces the stretch on the biceps.
- Holding your breath instead of maintaining slow, steady breathing throughout the stretch.
#2 – Doorway Bicep Stretch
Starting Position:
- Stand sideways next to an open doorway.
- Place one hand on the doorframe at shoulder height with your arm fully extended and your palm flat against the frame.
Execution:
- Keeping your arm straight, slowly rotate your torso away from the doorframe.
- Do this until you feel a gentle stretch through the front of your upper arm and shoulder.
- Keep your shoulders relaxed and avoid twisting your hips.
- Repeat on the opposite side.
Duration:
Hold for 20 to 30 seconds on each side and repeat 2 to 4 times.
Muscles Targeted:
Primarily stretches the biceps brachii, with secondary stretches to the anterior deltoids, pectoralis major, and brachialis.
Common Mistakes to Avoid:
- Bending your elbow, which reduces the stretch on the biceps.
- Rotating too far and forcing the stretch beyond a comfortable range.
- Shrugging your shoulder towards your ear instead of keeping it relaxed.
- Twisting your hips instead of rotating through your upper body.
#3 – Wall Bicep Stretch
Starting Position:
- Stand sideways next to a wall with one arm extended straight behind you at shoulder height.
- Place your palm flat against the wall with your fingers pointing away from your body.
Execution:
- Keep your arm straight and your palm in contact with the wall
- Slowly rotate your torso away until you feel a gentle stretch through the front of your upper arm and shoulder.
- Keep your shoulders relaxed and return to the starting position before repeating on the opposite side.
Duration:
Hold for 20 to 30 seconds on each side and repeat 2 to 4 times.
Muscles Targeted:
Primarily stretches the biceps brachii, with secondary stretches to the anterior deltoids, pectoralis major, forearms, and wrist flexors.
Common Mistakes to Avoid:
- Bending your elbow, which reduces the stretch through the biceps.
- Rotating too aggressively instead of easing into the stretch.
- Shrugging your shoulder towards your ear, creating unnecessary tension.
- Twisting your hips rather than rotating through your upper body.
For another great upper body exercise, check out our guide: Concentration Curl: Variations & Exercise Videos.
#4 – Horizontal Arm Extension
Starting Position:
- Stand upright with your feet shoulder-width apart.
- Extend one arm straight across your body at shoulder height while keeping your elbow fully extended.
Execution:
- Use your opposite hand to gently pull the extended arm closer to your chest until you feel a stretch through the front of your upper arm and shoulder.
- Keep your shoulders relaxed and avoid twisting your torso.
- Repeat on the opposite side.
Duration:
Hold for 20 to 30 seconds on each side and repeat 2 to 4 times.
Muscles Targeted:
Primarily stretches the biceps brachii, while also improving flexibility in the anterior deltoids, shoulder joint, and upper chest.
Common Mistakes to Avoid:
- Bending the elbow, which reduces the stretch through the biceps.
- Pulling the arm too forcefully, causing discomfort in the shoulder.
- Raising your shoulder towards your ear instead of keeping it relaxed.
- Twisting your torso rather than isolating the stretch through the arm and shoulder.
#5 – Horizontal Hand Rotations
Starting Position:
- Stand or sit upright with your arms extended out to your sides at shoulder height.
- Keep your elbows straight and your palms facing down.
Execution:
- Slowly rotate your shoulders so your thumbs point down and your palms face behind you.
- Then reverse the movement by rotating your shoulders so your thumbs point up and your palms face forwards.
- Continue the movement in a slow, controlled manner while keeping your arms level with your shoulders.
Duration:
Perform for 30 to 60 seconds or complete 10 to 15 controlled rotations in each direction.
Muscles Targeted:
Primarily mobilises and stretches the biceps brachii, while also improving flexibility in the anterior deltoids, forearms, and shoulder joints.
Common Mistakes to Avoid:
- Bending your elbows instead of keeping your arms fully extended.
- Moving too quickly rather than using slow, controlled rotations.
- Shrugging your shoulders towards your ears, creating unnecessary neck tension.
- Letting your arms drop below shoulder height, reducing the effectiveness of the stretch.
#6 – Arm Swings
Starting Position:
- Stand with your feet shoulder-width apart and a slight bend in your knees.
- Extend your arms out to your sides at shoulder height with your chest lifted and core engaged.
Execution:
- Swing your arms forwards until they cross in front of your chest.
- Reverse the movement by opening your arms wide behind your body.
- Continue in a smooth, controlled rhythm, gradually increasing your range of motion without forcing the movement.
Duration:
Perform continuously for 30 to 60 seconds or complete 10 to 15 repetitions.
Muscles Targeted:
Primarily stretches and mobilises the biceps brachii, while also targeting the anterior deltoids, pectoralis major, upper back, and shoulder joint.
Common Mistakes to Avoid:
- Swinging your arms too quickly instead of using a controlled motion.
- Bending your elbows, which reduces the stretch through the biceps and chest.
- Hunching or shrugging your shoulders instead of keeping them relaxed.
- Forcing your arms beyond a comfortable range of motion, causing discomfort in the shoulders.
Interested in growing your upper body? Read our article on how to do the dumbbell clean and press: videos & benefits here.
#7 – Arm Circles
Starting Position:
- Stand upright with your feet shoulder-width apart.
- Extend both arms out to your sides at shoulder height.
- Keep your elbows straight but not locked and your shoulders relaxed.
Execution:
- Begin making small circles with your arms, gradually increasing the size of the circles while maintaining control.
- After 15 to 30 seconds, reverse the direction and repeat.
- Keep your core engaged and avoid moving your torso.
Duration:
Perform for 30 to 60 seconds, completing both forward and backward circles.
Muscles Targeted:
Primarily mobilises the deltoids and shoulder joint, while also activating and dynamically stretching the biceps brachii, rotator cuff muscles, upper back, and chest.
Common Mistakes to Avoid:
- Starting with large circles instead of gradually increasing the range of motion.
- Shrugging your shoulders towards your ears, creating unnecessary neck tension.
- Bending your elbows, which reduces shoulder and bicep activation.
- Using momentum instead of slow, controlled movements.
#8 – Standing Arms-Behind-The-Back Bicep Stretch
Starting Position:
- Stand upright with your feet hip-width apart.
- Clasp your hands behind your back with your arms straight and your palms facing in towards your body.
Execution:
- Keeping your elbows extended, gently lift your clasped hands away from your lower back.
- Open your chest and draw your shoulder blades together.
- Raise your arms only until you feel a comfortable stretch through the front of your upper arms and shoulders.
Duration:
Hold for 20 to 30 seconds and repeat 2 to 4 times, allowing your muscles to relax further with each repetition.
Muscles Targeted:
Primarily stretches the biceps brachii, with secondary stretches to the pectoralis major, anterior deltoids, and forearms.
Common Mistakes to Avoid:
- Bending your elbows, which reduces the stretch through the biceps.
- Forcing your arms too high, placing unnecessary strain on the shoulders.
- Rounding your shoulders instead of lifting your chest.
- Arching your lower back rather than maintaining a tall, neutral posture.
#9 – Wall Corner Stretch
Starting Position:
- Stand facing the corner of a room with your feet staggered for balance.
- Raise both arms to shoulder height and place your forearms or palms against each wall.
- Keep your elbows slightly bent.
Execution:
- Slowly lean your body towards the corner until you feel a gentle stretch across the front of your upper arms, chest, and shoulders.
- Keep your head and spine in a neutral position.
- Avoid forcing the movement beyond a comfortable range.
Duration:
Hold for 20 to 30 seconds and repeat 2 to 4 times.
Muscles Targeted:
Primarily stretches the biceps brachii and pectoralis major, while also improving flexibility in the anterior deltoids and shoulders.
Common Mistakes to Avoid:
- Leaning too far into the corner, causing discomfort in the shoulders.
- Arching your lower back instead of maintaining a neutral spine.
- Raising or shrugging your shoulders towards your ears.
- Holding your breath rather than breathing slowly and evenly throughout the stretch.
FAQs
Why Should You Stretch Your Biceps?
Stretching your biceps can help improve flexibility, increase your range of motion, and reduce muscle tightness after exercise. Regular bicep stretching may also support better shoulder mobility and posture by counteracting the effects of repetitive pushing exercises and prolonged sitting.
For the best results, include bicep stretches as part of your post-workout cooldown or mobility routine.
Should You Stretch Your Biceps Before or After a Workout?
Bicep stretches are best performed after a workout to help improve flexibility and reduce muscle tightness.
Before training, choose dynamic warm-up exercises such as arm circles or light resistance band movements to prepare the muscles for exercise without reducing strength or power.
Why Do My Biceps Feel Tight After Exercising?
Tight biceps after exercise are usually caused by muscle fatigue, microscopic muscle damage, or delayed onset muscle soreness (DOMS). Gentle stretching, staying hydrated, and allowing adequate recovery can help relieve tightness.
If the pain is severe, sudden, or doesn’t improve after a few days, it may indicate a strain or injury that should be assessed by a healthcare professional.
Ready to Start Your Career?
Now you know the best bicep stretches, you can be sure you’ll avoid injury by successfully warming up and cooling down before and after training.
If you’re interested in helping others train in the best and safest way, get started with our Level 3 Personal Trainer Course. Find out more by downloading our course prospectus here.
