Medical Disclaimer
This article is for informational purposes only and does not constitute medical advice. eBicep is not a medical provider and cannot diagnose, treat, or provide medical recommendations. Always consult a qualified healthcare professional for diagnosis and treatment of any injury or medical condition. eBicep and its authors assume no liability for any actions taken based on the information provided.
Bicep stretching is often overlooked but serves important purposes: improving flexibility, aiding recovery, and potentially reducing injury risk. Here's how to stretch your biceps effectively.
Why Stretch Your Biceps?
Improved flexibility: Tight biceps can limit shoulder extension and affect posture. Regular stretching maintains healthy range of motion.
Recovery: Post-workout stretching may help reduce muscle soreness and promote blood flow to worked muscles.
Injury prevention: Flexible muscles may be less prone to strains, though the research here is mixed.
Postural benefits: Chronically tight biceps can contribute to rounded shoulders. Stretching helps counteract this.
Best Bicep Stretches
1. Standing Wall Stretch (Best overall)
• Stand next to a wall, arm extended behind you at shoulder height
• Place palm flat against wall, fingers pointing backward
• Slowly rotate your body away from the wall
• Feel the stretch in your bicep and front shoulder
• Hold 20-30 seconds, repeat 2-3 times each arm
2. Doorway Stretch
• Stand in a doorway, grip the frame at about hip height behind you
• Step forward through the doorway while keeping grip
• Adjust body angle to increase stretch
• Hold 20-30 seconds each arm
3. Seated Bicep Stretch
• Sit on floor, knees bent, feet flat
• Place palms on floor behind you, fingers pointing away from body
• Slowly slide your body forward while keeping palms planted
• Feel stretch in biceps and forearms
• Hold 20-30 seconds
4. Behind-the-Back Stretch
• Clasp hands behind your back
• Straighten arms and lift them slightly
• For more intensity, hinge forward at hips while lifting arms
• Stretches biceps, front shoulders, and chest
• Hold 20-30 seconds
5. Horizontal Arm Stretch
• Extend one arm straight in front of you
• Use other hand to gently pull fingers toward you (palm facing away)
• Feel stretch in bicep and forearm
• Hold 15-20 seconds each arm
Dynamic Stretches (Pre-Workout)
Before training, use movement-based stretches instead of static holds:
Arm circles: Large circles forward and backward, 10-15 each direction
Arm swings: Swing arms forward and backward dynamically, 15-20 swings
Cross-body swings: Swing arms across your body horizontally, 15-20 swings
Band pull-aparts: If you have a resistance band, these warm up the biceps and back
Stretching for Recovery
After a bicep workout, stretching can help with recovery:
Timing: Within 30 minutes of finishing your workout while muscles are still warm
Duration: Hold each stretch 30-45 seconds when stretching for recovery
Intensity: Moderate discomfort is fine; sharp pain is not. Don't force it.
Breathing: Deep, slow breaths help muscles relax into the stretch
Stretching for Injury Recovery
If recovering from a bicep injury (strain, tendonitis):
Start gentle: Begin with very light stretches, well within your pain-free range
Progress slowly: Gradually increase stretch intensity over days/weeks
Stop if painful: Stretching should not cause pain during injury recovery
Follow medical advice: Your doctor or physical therapist may have specific stretching protocols for your injury
How Often to Stretch
After every workout: 2-3 bicep stretches, 20-30 seconds each
On rest days: Optional but can help maintain flexibility
If particularly tight: Consider adding dedicated stretching sessions
Consistency matters more than duration. Brief, regular stretching beats occasional long sessions.
Common Stretching Mistakes
Stretching cold: Always warm up first—even 5 minutes of light movement helps
Bouncing: Static stretches should be held still, not bounced
Forcing it: Stretch to mild discomfort, not pain
Holding breath: Breathe normally throughout the stretch
Only stretching biceps: Shoulder and chest flexibility also affect bicep range of motion
The Bottom Line
Bicep stretching is a simple practice that supports flexibility, recovery, and overall arm health. Focus on post-workout static stretching, use dynamic movements before training, and be consistent. A few minutes of stretching can make a meaningful difference over time.