Top 10 Bicep Stretching Exercises & Benefits

5 Benefits of Bicep Stretching Exercises

Let’s take a look at the benefits you’ll enjoy when you start stretching your biceps regularly:

1. Improves Flexibility

Stretching helps your arms move more freely and easily. This is great for daily tasks and workouts.

2. Reduces Muscle Tightness

Sitting too long or doing a lot of lifting can make your biceps tight. Stretching helps release that tension.

3. Prevents Injuries

Tight muscles can pull on your joints, making injuries more likely. Stretching keeps everything balanced and healthy.

4. Supports Better Posture

Tight biceps can pull your shoulders forward. Stretching helps you stand tall and confident.

5. Boosts Blood Flow

Stretching gets your blood moving. This brings more oxygen to your muscles and helps them recover faster after workouts.

When Should You Stretch Your Biceps?

You can stretch your biceps:

• After workouts to cool down and reduce soreness
• Before workouts after a light warm-up to get your muscles ready
• Anytime during the day if your arms feel stiff or tired

Just remember: never stretch cold muscles. Always do a quick warm-up first, like arm circles or jogging in place for 2-3 minutes.

10 Best Bicep Stretching Exercises

Here are the most effective bicep stretching exercises you can try right now. You don’t need fancy equipment just your body and a little space.

1. Wall Bicep Stretch

How to Do It:

1. Stand next to a wall.
2. Place your palm on the wall at shoulder height with your arm straight.
3. Gently turn your body away from the wall until you feel a stretch in your bicep.
4. Hold for 20–30 seconds, then switch sides.

Tip: Keep your shoulders relaxed.

2. Doorway Bicep Stretch

How to Do It:

1. Stand in a doorway.
2. Raise your arm to shoulder height and place your hand on the door frame.
3. Step forward slightly until you feel a stretch in your upper arm.
4. Hold for 20–30 seconds. Repeat on the other arm.

Tip: This one also opens up your chest!

3. Behind-the-Back Hand Clasp

How to Do It:

1. Stand up straight.
2. Reach both hands behind your back and clasp them together.
3. Straighten your arms and lift them gently.
4. You’ll feel the stretch in your biceps and shoulders.

Tip: Can’t clasp your hands? Use a towel.

4. Seated Bicep Stretch

How to Do It:

1. Sit on the floor with your legs crossed.
2. Place your hands behind your back on the floor, fingers pointing away from you.
3. Slide your hands farther back until you feel a stretch in your biceps.
4. Hold for 20–30 seconds.

Tip: Keep your chest lifted and back straight.

5. Standing Arm Extension

How to Do It:

1. Stand tall with your feet shoulder-width apart.
2. Extend your arms straight behind you, palms facing up.
3. Slowly lift your arms until you feel a stretch in your biceps.
4. Hold the position and breathe deeply.

Tip: Don’t arch your lower back.

6. Towel Stretch

How to Do It:

1. Grab a towel with both hands behind your back.
2. One hand should be over your shoulder, the other from below.
3. Gently pull the towel up with your top hand.
4. You’ll feel a deep stretch in the lower arm’s bicep.

Tip: Switch arms after 20–30 seconds.

7. Resistance Band Bicep Stretch

How to Do It:

1. Anchor a resistance band to a stable object.
2. Hold the band and walk forward to create tension.
3. Keep your arm straight and turn your body slightly.
4. Feel the gentle pull in your bicep.

Tip: This is a great stretch before resistance training.

8. Arm on Table Stretch

How to Do It:

1. Place your arm flat on a table with your palm facing up.
2. Gently press your arm down with your opposite hand.
3. Hold the stretch for 20–30 seconds.

Tip: Works well for sore or tight biceps.

9. Partner Bicep Stretch

How to Do It:

1. Have a partner hold your arm behind you.
2. You face forward while they gently pull your arm back.
3. You should feel a nice, controlled stretch.

Tip: Communicate clearly to avoid overstretching.

10. Child’s Pose Arm Reach (Yoga Stretch)

How to Do It:

1. Kneel on the floor and sit back on your heels.
2. Reach your arms forward on the ground.
3. Slide your arms out to the sides and rotate palms up.
4. Stretch your arms and hold the pose.

Tip: This is a relaxing end to your workout.

Tips for Safe Stretching

To get the most from your bicep stretching exercises, follow these simple safety tips:

• Breathe deeply while stretching—never hold your breath.
• Don’t bounce—move slowly and steadily.
• Stop if it hurts—you should feel a stretch, not pain.
• Hold each stretch for 20–30 seconds.
• Repeat stretches 2–3 times on each side if needed.

How MyFitnessCoach Helps You

With MyFitnessCoach, stretching becomes part of your daily habit—easily and safely.

Our app offers:

• Guided video stretches for biceps and other muscles
• Prehab and rehab workouts to avoid and heal injuries
• Custom warm-up and cool-down routines
• Daily reminders so you never skip a stretch
• Integration with wearables to track flexibility over time

Whether you're new to fitness or already lifting heavy weights, MyFitnessCoach helps you build a better body from the inside out.

• Arm mobility: Improving bicep flexibility boosts arm mobility for everyday activities.
• Upper body flexibility: These stretches are also great for enhancing upper body flexibility.
• Bicep muscle pain: Regular stretching can help reduce and prevent bicep muscle pain.
• Beginner arm stretches: All these bicep moves double as beginner arm stretches.
• Arm flexibility exercises: Add these to your list of arm flexibility exercises for full-range motion.
• Post workout recovery: Stretching helps with post workout recovery by easing tight muscles.
• Bicep tendonitis: These moves may also support recovery from mild bicep tendonitis.
• Gym warm up: Try these stretches during your gym warm up to prep your arms.
• Dynamic stretches for arms: Some of the stretches, like the standing extension, can be used as dynamic stretches for arms.
• Static arm stretches: Most of the exercises above are gentle static arm stretches ideal for all fitness levels.

Final Thoughts

You don’t have to be a fitness expert to take care of your muscles. A few minutes of stretching each day can help you move better, feel stronger, and prevent injuries.

Bicep stretching exercises are simple, effective, and can be done anywhere. So don’t skip them!

Ready to make stretching part of your daily routine?

Download MyFitnessCoach now and explore expert-guided stretches, recovery workouts, and more all in one easy-to-use app.