13 Simple Bicep Stretches

By: Jeremy Fox, CNC, CPTPublished: June 15, 2022

The bicep consists of two muscles on the front of your upper arm. And you use them every time you bend your elbow, from bicep curls to picking up a bag of groceries.

As a result the bicep muscles sometimes get overworked, tight, and sore. And this makes it hard to perform daily tasks, much less workouts.

Therefore, it’s critical to know how to stretch your biceps. And I am about to show you 13 bicep stretches to loosen your muscles, relieve soreness, and strengthen your arms.

Bicep Stretches

How To Stretch Biceps

The bicep brachii muscle consists of a short head and long head that originate at the upper part of your shoulder blade and insert on the top of your forearm. As well as the brachialis muscle which is located on the outer part of your upper arm.

When they contract, the biceps create arm flexion that moves your forearm up toward your shoulder. Another function of the bicep is to rotate your palm up, also called supination.

So stretching your biceps requires the opposite motions to lengthen the muscles. In other words, bicep stretches involve extending your arm and rotating your wrists.

Anatomy of Bicep Stretches

When To Use Bicep Stretches

It’s important to realize that you can use bicep stretches anytime you feel tightness in your arms. But the most common times are before, during, or after a workout.

A. Before Workout

Stretching your biceps before a workout is ideal for loosening the muscle while increasing blood flow. Moreover, stretching is an excellent way to prevent injury before intense exercise.

B. During Workout

During a resistance training workout, you spend a fair amount of time resting. Therefore, stretching between sets is a great idea to make more efficient use of your time while keeping your muscles loose and limber.

C. After Workout

After a hard workout, you may feel like hitting the shower. But stretching immediately after exercise is an enjoyable way to cool down and get your heart rate back to normal before moving on with your day.

Related: 15 Hip Adductor Stretches to Loosen a Tight Groin

Types Of Bicep Stretches

You can stretch your biceps using a variety of methods. Which one you choose depends on your current mobility and available tools and equipment.

Generally, most bicep stretches fit into one of the following categories:

  • Static Stretches
  • Dynamic Stretches
  • Banded Stretches
  • Myofascial Release

Static Bicep Stretches

A static stretch is where your body doesn’t move during the stretch. Instead, you only stretch the target muscle as far as possible and hold for 10-15 seconds.

Here are some examples of static lat stretches.

1. Standing Behind the Back Bicep Stretch

The standing behind the back bicep stretch is an easy way to stretch your arms using nothing but your body.

First, reach both arms behind your back and clasp your hands. Then try to push your arms as far back as possible and hold that position.

You can bend forward at the waist to feel a deeper stretch, as demonstrated in the video below.

2. Seated Bicep Stretch

The seated bicep stretch involves sitting on the floor with your legs bent in front of you. Then reach behind you and place your palms flat on the floor with fingers facing back.

You can slide your hips forward while keeping your hands planted to feel a deeper stretch in your biceps.

3. Wall Bicep Stretch

For this bicep stretch, place your hand flat on a wall and rotate your body away from the wall while extending your arm straight behind you. Focus on stretching your arm rather than your shoulder so you feel it in your bicep more than your chest.

You can also do this bicep stretch using a doorway or any sturdy object in your gym.

4. Table Bicep Stretch

This bicep stretch involves placing your hand on a table or bench and moving you hips away until you feel a stretch in the front of your arm. You can do this stretch with your palm up, palm down, or in a fist with your thumb facing down.

Placing your palm down on the table stretches more of your inner bicep. While placing the back of your hand on the table stretches more of your outer bicep.


5. Hanging Bicep Stretch

The hanging bicep stretch involves grabbing hold of an overhead bar and hanging straight down with your body weight. You can do this with both arms simultaneously, which looks like the start of a pull-up exercise.

However, I prefer to stretch one arm at a time with my feet still on the ground, and my knees bent to put some weight on my arm. Then you can rotate your body to stretch your bicep from multiple angles.

Dynamic Bicep Stretches

Dynamic stretches involve controlled, low resistance movements to stretch and warm up a particular muscle group. An example of a dynamic stretch is arm circles.

Dynamic stretches for the biceps could be any movement that works the arm in extension. Or exercises that focus on the stretched part of the range of motion.

But remember to do these stretches with light resistance or just your body weight.

6. Horizontal Arm Extensions

Horizontal arm extensions are a dynamic bicep stretch where you straighten your arms and move them through a flat plane from front to back. As you extend your arms straight to your sides, you feel a stretch in your biceps.

Perform this stretch in a slow and controlled manner for 10-15 repetitions.

7. Weighted Hand Rotations

Another way to stretch your bicep is by rotating your hand as your arm hangs straight down. Start by rotating your thumb away from your body as far as possible. Then rotate your thumb back towards your body.

You can do this stretch with just your hand, but you will feel a better stretch by holding a small dumbbell or weight plate. Just be sure to control the weight in a smooth motion so the momentum doesn’t over-rotate your wrist.

8. Light Incline Dumbbell Curl

The incline dumbbell curl is a seated bicep exercise using a bench set at an angle of 45-75 degrees. For this stretch, you assume the starting position without curling the weight.

First, grab a dumbbell in each hand and hold them at arm’s length by your sides. Then sit on the bench and lean back on the incline so your arms hang straight down to the floor slightly behind your torso.

Hold this position for 10-15 seconds to feel the stretch in your biceps. You can also rotate your hands slowly to stretch your bicep from different angles.

Dynamic Bicep Stretches

9. Light Cable Bayesian Curl

This dynamic bicep stretch utilizes the starting position of a cable bayesian curl. Like the incline dumbbell curl, this exercise places your arm behind your torso in the stretched position.

Start by setting the cable pulley at the lowest position with a single handle attachment. Next, grab the handle, turn away from the pulley, and step forward, so your arm extends behind your body.

Hold your arm in this position for 10-15 seconds, feeling the stretch through your bicep.

Banded Bicep Stretches

Another way to stretch your biceps involves the use of power bands. These versatile bands can be anchored to any solid object or used on their own to stretch your arms.

10. Anchored Band Bicep Stretch

For this bicep stretch, start by anchoring one end of the band to a sturdy object. Then grab the free end of the band with one hand, turn away from the band, step forward, and let your arm extend behind your body until you feel your bicep stretch.

Hold this position for several seconds before repeating with the opposite arm.

11. Band Behind the Back Bicep Stretch

This resistance band stretch is typically used to stretch your shoulders and chest. But you can also use it to stretch your biceps.

Start by grabbing a resistance band with both hands a little wider than shoulder-width apart. Then raise your arms over your head and back until the band comes down behind your head.

Hold the band in this position or work it up and down for 10-15 seconds for a good bicep stretch.

Resistance Band Bicep Stretches

Myofascial Release Bicep Stretches

Myofascial release involves working muscle tissue with massage, foam rolling, or other physical pressure. While this may be slightly different from traditional stretching, it accomplishes the same goals.

12. Massage Gun Bicep Release

A massage gun can be a great tool to loosen up tight biceps or other sore muscles. I recommend using the padded ball attachment to work your bicep, so you don’t dig too deep into the muscle.

Then turn on the massage gun and work it up and down over the bicep muscle for several minutes. You can do this multiple times daily to relieve muscle soreness or stiffness.

13. Lacrosse Ball Bicep Release

Another way to release the bicep tissue is by using a lacrosse ball. Start by finding the corner of a wall or the edge of a door frame. Then place the ball on the wall in front of your arm and press your bicep against it.

Now perform mini squats to move the ball up and down your bicep.

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Lat Stretches

The latissimus dorsi or lats are the largest muscles on your back. And like the biceps, they tend to get tight and sore from exercise or daily activities.

But the lats are another muscle group that can be tricky to stretch. So here are 13 easy lat stretches you can do at home or in the gym.

lat stretches

More Benefits of Stretching

The bicep stretches you just learned will help you warm up for workouts and improve flexibility. But if you’re after maximum mobility, you should dive deeper into fascia release.

Studies show that fascia release combined with static stretching can increase mobility 50% more than stretching alone. Click below to learn more about the benefits of stretching.

With this information, you’re well on your way to building a better body. And if you found this article helpful, make sure you check out my other great content below!

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By |June 15, 2022|Workouts|0 Comments
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