Biceps Stretch: How-to, Tips & More
The Biceps Stretch is a beginner stretching exercise for your biceps. You do it with bodyweight. It is a good fit when your goal is general fitness.
Besides the biceps, it also works your chest and shoulders, so it fits well in a session that trains those muscles together.
Muscles worked
Biceps
Primary
Chest
Secondary
Shoulders
Secondary
How to do the Biceps Stretch
- Place your palm on a wall behind you at shoulder height, fingers pointing back.
- Keep your arm straight.
- Turn your body away until you feel a stretch in the biceps.
- Hold, then switch sides.
Biceps Stretch tips
- Move slowly into the stretch.
Sets and reps
Most lifters do well with 30 to 60 reps per set. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range.
Equipment
Bodyweight
Type
Stretching
More biceps exercises
Alternating Dumbbell Curl
Dumbbells
Alternating Hammer Curl
Dumbbells
Band Concentration Curl
Resistance band
Band Curl
Resistance band
Band Hammer Curl
Resistance band
Band Reverse Curl
Resistance band
Frequently asked questions
What muscles does the Biceps Stretch work?
The Biceps Stretch mainly works your biceps, with help from your chest and shoulders.
How many sets and reps should I do?
A good starting point is 30 to 60 reps per set. Use a weight that leaves one or two reps in reserve.
Is the Biceps Stretch good for beginners?
Yes. The Biceps Stretch is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Biceps Stretch?
You need bodyweight.
Add Biceps Stretch to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon