How to Stretch Your Biceps?

Most arm workouts target your bicep muscles that involve shortening and lengthening of the muscles. Located in the front of your upper arms, the biceps affect your shoulder and elbow movements. In fact, your bicep muscle is the first to move when you do a bicep curl.

Stretching your biceps brachii (biceps) helps improve your flexibility, enhance your range of motion, increase arm strength, and reduce risks of injury. Depending on the variation you choose, bicep stretching also helps in opening your chest and shoulder muscles, promoting the flow of oxygen and blood.

Part 1: Beginner Level

There are several variations to do a bicep curl that you can easily integrate into your bicep workout regimen. This article includes some beneficial stretches you can do before going for a bicep workout.

Method 1: Seated bicep stretch

Step 1 − Sit with your legs in front of you and your hands behind you.

Step 2 − Keep your head, neck, and spine in proper alignment. Make sure you don’t arch your back during the stretch.

Step 3 − Bend your knees and place your feet flat on the floor and in front of your hips.

Step 4 − Place your palms flat on the floor with your fingers pointing opposite your body.

Step 5 − Move your buttocks towards your feet without moving your hands.

Step 6 − once you feel the stretch in your bicep, hold the position for 30 seconds.

Step 7 − Repeat it 2-4 times.

Method 2 : Standing biceps stretch

This stretch targets your biceps, chest, and shoulders.

Step 1 − Stand on both feet with hip-width apart.

Step 2 − With your hands behind you, interlace your fingers.

Step 3 − Gently straighten your arms as if you are pulling your hands away from your body. This retracts your shoulder and opens up your chest.

Step 4 − Hold the position for one minute while breathing throughout the session.

Step 5 − Repeat it 1-3 times.

Methods 3 : Wall biceps stretch

This stretch targets different parts of your bicep muscles.

Step 1 − Stand next to a wall with your feet shoulder-width apart.

Step 2 − Place your palm on the wall

Step 3 − Now straighten your elbow and slowly move your hands higher such as sliding your palms slowly upward.

Step 4 − Soon, you will feel the stretch on your elbow and upper arms.

Step 5 − Hold the position for 30 seconds.

Step 6 − Repeat it 2-3 times.

Pro tips − Turn your hands with your thumbs or palm against the wall and repeat. You can increase the intensity by bringing your body or hips closer to the wall.

Method 4: Doorway biceps stretch

You can do this stretch with one arm at a time or both. This is great for improving the flexibility of your biceps and chest.

Method 4.1: Using one arm at a time

Step 1 − Stand next to the open doorway.

Step 2 − Place your hand on the door frame at shoulder height.

Step 3 − Step forward while holding the door frame.

Step 4 − Keep stepping forward until your elbow is completely straight.

Step 5 − Slowly twist your body away from the arm to increase the intensity of the stretch.

Step 6 − Hold the position for 30 seconds.

Step 7 − Repeat the whole process with your other arms.

Step 8 − Repeat three times for each arm.

Method 4.2 : Using both arms

Step 1 − Stand next to the open doorway with both hands holding each side of the door frame.

Step 2 − Step forward until the elbows on both your hands are in a straight position.

Step 3 − Moving forward till you feel the stretch on your shoulders.

Step 4 − Hold the position for 30 seconds.

Step 5 − Repeat three times.

Part 2 : Intermediate and Advanced Level

Below we have mentioned the intermediate and advanced levels of stretching in details.

Method 1: Overhead holding/hanging biceps bar stretch

This stretch targets a wide range of areas, including your biceps, triceps, core, upper back, and shoulders. You need an indoor pull-up installed on your doorway or wall.

Step 1 − Reach for the pull bar using a chair or step.

Step 2 − Hold the bar firmly with your palms.

Step 3 − Keep your hands should-width apart and arms in a straight position.

Step 4 − Hang on the bar for 1 minute.

Step 5 − Carefully land on your chair or step.

Step 6 − Repeat it three times.

Pro Tips − Check the strength of the bar before doing the stretch.

Use a chair, step, or table to reach the bar instead of jumping and grabbing it, as it could increase your chances of a muscle pull or injury.

If you are doing it for the first start, start doing it for 10-15 seconds and gradually increase it up to a minute.

Method 2 : Alternate Seated Bicep Stretch:

This increases flexibility in your biceps, back, and triceps, including your hamstring, glutes, and calf muscle.

Step 1 − Sit on the floor with your arms stretching backward and your palm facing the other way.

Step 2 − Lift your hands and place them on a table behind you.

Step 3 − Slowly lift your legs and sit in a squat position.

Step 4 − Start walking slightly ahead until you feel the biceps stretching.

Step 5 − Hold the position for 30 seconds to a minute.

Step 6 − Repeat 3-4 times.

Pro tips − Start with 10 seconds if you are a beginner, and gradually increase the duration. Make sure the table is firmly on the ground and doesn’t move when applying pressure.

Method3 : Overhead Holding/Hanging Single Arm Bicep Stretch

It is an extended and more intense version of the overhead handing bicep stretch that adds more intensity to the target muscle groups. Instead of holding the pull-up bar with both hands, you must use only one hand at a time. Grab the overhead bar with one hand and pull your body until you feel the stretch.

Pro Tips − to perform bicep stretch without risking an injury

Do an aerobic warm for 3-5 minutes to increase the blood flow in your body. This helps with flexibility and reduces the chance of injuries.

Don’t arch your back, as it will put unnecessary tension on your back and may lead to back pain.

The goal of the stretch is to feel muscle tension, not pain. Feeling pain is a sign of overstretching.

Make sure to breathe while in a stretch position, as you need the oxygenated blood to flow to the target muscle group.

Don’t lock your elbow when your arms are extended.