Standing Biceps Stretch
oec:standing-biceps-stretch
A standing unilateral static stretch targeting the biceps brachii, anterior shoulder, and chest using a wall for support.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Standing Wall Biceps Stretch, Wall Biceps Stretch, Standing biceps stretch right
How to do it
Setup
- Stand upright alongside a flat wall at roughly arm's length.
- Reach the arm closest to the wall straight behind you and place your palm flat against the surface at approximately shoulder height, with fingers pointing backward.
Movement
- Fully extend your elbow while keeping your palm anchored firmly to the wall.
- Gently rotate your torso and hips away from the wall until you feel a mild stretch through the front of your upper arm and chest.
- Maintain tall posture with your shoulder packed down and hold the position for the desired duration.
- Slowly turn back toward the wall to release tension before switching to the other side.
Breathing
Breathe smoothly and deeply throughout the hold, relaxing into the stretch on each exhale without forcing range.
Cues
- Keep the shoulder pressed down and away from your ear.
- Lock the elbow out gently to bias the biceps tendon.
- Turn your torso gradually rather than violently forcing the rotation.
Common faults
- Allowing the stretched shoulder to shrug upward toward the ear.
- Actively depress and retract the shoulder blade, keeping the neck long.
- Bending the elbow during the stretch.
- Keep the arm fully extended to properly target the two-joint biceps muscle.
- Over-rotating the torso into joint pain or impingement.
- Rotate only until a comfortable muscular stretch is felt across the biceps and chest.
Safety
- Avoid aggressive stretching if experiencing anterior shoulder impingement or biceps tendonitis.
Muscles
Joints
- Elbow: Extension
- Shoulder: Extension, Horizontal abduction
- Forearm: Supination
Details
- Movement
- Stretch
- Modality
- Flexibility, Mobility
- Mechanics
- not applicable
- Force
- static
- Laterality
- unilateral
- Kinetic chain
- closed
- Level
- beginner
- Equipment
- Wall
- Record
- Duration
- Load
- none
Sources
- wger: Standing biceps stretch right, by Lynn_McIntyre (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.