Wall Biceps Stretch

How to do it

Setup

1. Stand sideways next to a wall with your feet hip-width apart.
2. Extend the arm closest to the wall straight behind you at approximately shoulder height.
3. Place your palm flat against the wall, pointing your fingers directly behind you or slightly downward.

Movement

1. Keep your arm extended and your shoulder packed down away from your ear.
2. Slowly rotate your chest and torso away from the wall until you feel a gentle stretch across the front of your arm and shoulder.
3. Hold the position steadily without bouncing.
4. Gently rotate back toward the wall to release the tension, then switch sides.

Breathing

Breathe smoothly and deeply, relaxing deeper into the stretch with each exhalation.

Cues

• Keep the shoulder down
• Turn your chest away
• Maintain a straight arm

Common faults

Shrugging the shoulder up toward the ear

Depress the shoulder blade down and back before rotating your torso.

Bending the working elbow

Keep the arm fully extended to ensure the stretch reaches the biceps rather than only the chest.

Aggressively forcing the torso rotation

Rotate gradually and stop at a comfortable, pain-free stretch sensation.

Safety

• Avoid this stretch if you experience sharp anterior shoulder impingement or pain.

Muscles

• Biceps brachii stretched
• Pectoralis major stretched
• Front deltoid stretched
• Brachialis stretched

Joints

• Shoulder: Horizontal abduction, Extension
• Elbow: Extension

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 left, by Lynn_McIntyre (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

wall-biceps-stretch.json