How to Stretch the Biceps with 6 Practical Exercises

In this article, we will analyze how to stretch the biceps, a very important stretch for the upper body.

As we have analyzed on other occasions, training flexibility is very important for our muscle health. However, we must avoid performing passive stretches before strength training because the muscle loses contractile capacity.

Nevertheless, it is important, as we say, to perform specific sessions of flexibility training to improve our muscle health.

What is the biceps brachii?

The biceps brachii is a muscle of the arm located in the anterior region, that is, in the front part of it. It is formed by two heads: one long and one short.

The long head originates in the coracoid process of the scapula, while the short head does so in the supraglenoid tuberosity of the humerus.

Both heads of the biceps brachii join in a tendon that inserts into the radial tuberosity, in the upper part of the forearm.

The biceps brachii is a very visible muscle and easy to feel in the front part of the arm, especially when performing a voluntary contraction, such as when lifting a weight. It is one of the most well-known muscles of the human body and is considered an important muscle in the aesthetics and strength of the arm.

What is stretching?

Traditionally, after the main part of the training session, a series of exercises are performed aimed at recovering the homeostasis of the organism and improving the regeneration time of tissues and the organism.

Among the most used exercises, we find stretches; however, currently, there is no clear evidence of their real effectiveness.

Stretching has been defined as:

«The application of force on the muscle-tendon structures in order to achieve a change in their length, usually for the purpose of improving joint range of motion (ROM), reducing stiffness or pain, or preparing for physical activity (36)».

How to stretch the biceps?

There are different ways to stretch the biceps. Below, six options are described to learn how to stretch the biceps brachii.

How to stretch the biceps on the wall?

To learn how to stretch the biceps on the wall, we must stand in front of one and place a hand on it at shoulder height.

Subsequently, the body should be turned to the opposite side of the hand that is supported on the wall, keeping the arm extended.

You should feel tension in the front part of the arm and hold the position for 15 to 30 seconds. Repeat with the other arm.

How to stretch the biceps with an elastic band?

To learn how to stretch the biceps with an elastic band, you should hold a band with one hand and pass it behind your back, holding the end of the band with the other hand.

Then, you should pull the band down with the upper hand, feeling the tension in the front part of the arm. Hold the position for 15 to 30 seconds and repeat with the other arm.

How to stretch the biceps with the help of the other hand?

To stretch the fingers and forearm, you can perform this simple exercise: extend one hand in front of you with the fingers pointing down and the palm facing your chest.

Then, with the other hand, gently press the fingers towards your body and hold this position for about 15 seconds.

This exercise will help you reduce tension in the forearm muscles and improve the flexibility of your fingers.

How to stretch the biceps on the floor?

For this stretch, you should kneel on the floor and place one hand on the knee of the same side. Then, you should extend the arm backward and rest it on the opposite leg, holding it in position for 15 to 30 seconds.

This stretch can be more effective if an object, such as a pillow, is used to support the arm. Repeat with the other arm.

How to stretch the biceps with the help of a door?

In this exercise, we will use a doorway (an open door or the door frame) to help us with the stretch.

First, we grab the doorway with the hand of the arm we want to stretch, at waist height. Then, we take a long step forward with the leg on the same side we are stretching. At this point, we bend the knee and let it support the weight of the body until we feel a stretch in the biceps and even in the shoulder.

We hold the position for about 20 or 30 seconds and repeat the exercise a couple of times for each arm. This exercise is effective for reducing muscle tension in the arms and improving biceps flexibility.

How to stretch the biceps with wrist rotation?

To start, we place the feet shoulder-width apart and stand up. Then, we raise the arms with the palms facing forward and begin to rotate the wrists backward, as if we wanted the thumbs to point downwards.

We perform the rotation until we feel a slight pressure in the biceps and hold this position for twenty seconds. This exercise is useful for relieving tension in the arm muscles and improving wrist mobility.

Below, we show you graphically several options to learn how to stretch the biceps and triceps from your home.

Conclusion on how to stretch the biceps

Biceps stretches, although not mandatory, can greatly help you in your arm routine.

Learning how to stretch the biceps will help you prevent injuries and feel more comfortable while improving muscle health.

Remember to perform stretching sessions, but avoid passive stretches before strength training, as this causes you to lose contractile capacity in your muscle.

Bibliographic references