Bicep Stretching Exercises: Everything you need to know about bicep stretching and its benefits

A biceps stretch is a great way to improve flexibility, range of motion, and arm strength, and reduce the risk of injury. Biceps stretching exercises are also beneficial for opening up the chest and shoulder muscles, depending on the variation used.

That’s a good reason to include the best bicep stretch during an arm or upper body workout! Stretching not only complements the workout, but also plays an essential role in a comprehensive exercise program. Discover all the benefits of this type of exercise in this article.

The benefits of stretching for biceps

The bicep stretch targets the biceps brachii (biceps), but can also open the chest and shoulder muscles. This stretch, like all stretches, helps relieve muscle stiffness and tension caused by the stress of exercise or other daily activities.

The following benefits are great reasons why you might want to consider adding the bicep stretch to your existing arm or upper body routine:

• Increased flexibility
  
• Improved range of motion
  
• Improved muscle function
  
• Decreased stiffness and muscle tension
  
• Improved posture
  
• Relaxation and well-being
  
• Reduced risk of injury
  
• Improved strength
  
• Increased athletic performance

6 bicep stretches for beginners to try

Standing Biceps Stretch

You will feel a stretch in your biceps, chest, and shoulders. To do a standing bicep stretch , interlace your fingers behind your back. Keep your hands at the base of your spine. Straighten your arms. Raise your arms as high as you can.

Hold for up to 1 minute, then repeat 1-3 times. This is the easiest stretch to perform, so take your time learning to master it before moving on to the next stretches.

Seated Biceps Stretch

For this bicep stretch , keep your head, neck, and spine in one line. Avoid slouching or arching your back. Along with your biceps, you’ll also feel a stretch in your shoulders and chest .

To do this stretch, sit with your knees bent and your feet flat on the floor in front of your hips. Place your hands on the floor behind you with your fingers facing away from your body. Distribute your weight evenly between your feet, buttocks and arms.

Slowly move your buttocks forward, toward your feet, without moving your hands. Hold this position for up to 30 seconds. Return to the starting position and relax for a few moments. Repeat 2-4 times for maximum stretch .

Biceps stretch with gate

This bicep stretch uses a gate and it’s a great way to open your chest while stretching your biceps. To do this stretch, stand in a doorway with your left hand grasping the doorway at waist level. Step forward with your left foot, bend your knee and shift your weight forward.

Feel the stretch in your arm and shoulder while maintaining a slight bend in your elbow. Hold this position for up to 30 seconds. Repeat on the opposite side for a full stretch of both biceps .

Wall Biceps Stretch

This is an easy bicep stretch that you will feel in your chest, shoulders, and arms. Experiment with your hand position by moving it higher or lower to see how it affects the stretch. To do this stretch, press your left palm against a solid wall or object.

Slowly pull your body away from the wall. Feel the stretch in your chest, shoulder , and arm. Hold this position for up to 30 seconds. Repeat on the opposite side to work both sides of the body evenly.

Horizontal arm extension

Horizontal arm extensions combine active movement with stretching the biceps . You can do this stretch while sitting or standing. To do this stretch, extend your arms out to the side so they are parallel to the floor.

Turn your thumbs down so your palms are facing you. Hold this position for 30 seconds. Pulse your hands back and forth for 30 seconds. Do 2-3 sets, gradually increasing the time you hold the position.

Horizontal rotation of the hands

These hand rotations might not seem like much, but they help build strength all the way up your arm while gently stretching your biceps. To do this bicep stretch, rotate your shoulders forward with your thumbs down.

Return to the starting position. Rotate your shoulders back by turning your thumbs up. Return to the starting position. Do 2 to 3 sets for 1 minute maximum.

Harder bicep stretches to challenge yourself

Ready for a challenge? Once you’ve built up significant arm strength and are comfortable with the bicep stretches above, you can add these advanced variations to increase the challenge of the stretch :

• Barbell Bicep Stretch : This version of the bicep stretch requires a stable overhead bar to hold onto. Reach with both hands above your head, grasp the bar with straight elbows, and lean your body weight forward until you feel a stretch in your biceps.
  
• Overhead Bicep Stretch : This is a challenging bicep stretch using suspended body weight to stretch the biceps. Raise your arms above your head, grab a stable bar with straight elbows, and hang freely without your feet touching the floor. Keep your core engaged to avoid swinging to stretch your biceps.
  
• One-Arm Hanging Biceps Stretch : A more advanced version of the Hanging Biceps Stretch, except you’re hanging freely from a stable bar, one arm at a time. Grasp a stable hanging bar with one hand and hold abs tight to avoid rocking during this stretch.

Common Bicep Stretch Mistakes

The bicep stretch is a great addition to your bicep or upper body workout. However, even stretching can cause discomfort or injury if not done correctly. Avoid the following common mistakes for safe and effective stretching :

• Rounding the back : arching or rounding the back indicates poor posture during exercise. This is easily solved by keeping your abs tight and your chest high during your stretch. Focus on proper body mechanics and spinal awareness to properly stretch the biceps.
  
• Overstretching : Overstretching can increase the risk of muscle injury. Perform the exercise by stretching to a point of tension, not pain. This will maximize your stretching benefits, reduce potential injuries and promote a positive experience.
  
• Bouncing during movement : The bicep stretch is not a ballistic (bouncing) stretch, but a controlled movement that includes a static (holding) stretch. It is recommended to avoid ballistic stretching, as muscles/tissues are more susceptible to injury. It is also recommended that ballistic stretches be performed under the supervision of a qualified sports expert.

Precautions to take for your bicep stretches

Stretching is often recommended after a workout to prevent soreness . The evidence is conflicting as to whether stretching really helps reduce muscle soreness . If you stretch consistently, you will increase your flexibility and improve your range of motion.

All of these factors will help make movement easier so you are less likely to feel stress or tension. Talk to your doctor before starting any new exercise program , especially if you have upper body injuries.

If during the bicep stretch you develop persistent pain that goes beyond mild discomfort and does not heal within a few days, stop stretching.

Summary: The Biceps Stretch

Bicep stretches are therefore very beneficial for the health of your muscles, joints, tendons and nerves. You can incorporate stretching before or after your exercise routine to gain mobility or flexibility .

And if you need an extra challenge, you can try the harder stretches featured in this article! Pay attention to the execution of your movement so as not to injure yourself and over-stretch your muscles. Bicep stretches should be done with care, and we advise you to favor quality over quantity !