Standing Biceps Stretch
A standing stretch with the hands clasped behind the back and the straight arms raised to stretch the biceps, fronts of the shoulders and chest. No equipment, so it fits between sets.
Primary muscles
- Biceps
Secondary muscles
- Front Delts
- Chest (Pectoralis Major)
- Sets
- 2
- Duration
- 20–30 sec
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Standing tall with the feet hip-width apart, hands clasped behind your back.
Straighten the arms and turn the palms to face down.
Squeeze the shoulder blades together and slowly lift the arms up and away from your back.
Hold when you feel a stretch along the fronts of the arms and shoulders.
Lower the arms to release.
Breathing: Breathe slowly and lift a little higher on each exhale.
Coaching tips
Chest up
Arms straight, palms down
Stay tall, don't tip forward
Common mistakes
Bending the elbows
Leaning forward to lift higher
Shrugging the shoulders
Safety notes
Lift only to mild tension and stop if the front of the shoulder pinches.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.