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Biceps · Beginner

Standing Biceps Stretch

Wall-supported standing stretch for the biceps and front of the shoulder.

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Standing Biceps Stretch demonstration

Exercise overview

Training details

Biceps

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Stand beside a wall or sturdy support and extend one arm behind you at about shoulder height.
  2. 02Place the palm or fingers on the support with the elbow straight but not forcefully locked.
  3. 03Turn the chest gently away from the arm while keeping the shoulder down.
  4. 04Stop at a mild stretch through the front of the upper arm and shoulder without numbness or pinching.
  5. 05Hold with steady breathing, release slowly, and repeat on the other side.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteElbow CARComparable substituteElbow Extension with Forearm Supination-PronationComparable substituteEZ-Bar Preacher Arm Stretch

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