Standing Biceps Stretch

A static stretching exercise that targets the biceps and chest by bringing your arms behind your body and gently raising them.

Instructions

1. Stand upright with good posture.
2. Clasp your hands together behind your back with your palms together.
3. Straighten your arms completely, locking them out behind you.
4. Rotate your hands so your palms face downward.
5. Gently raise your arms up and back, keeping them straight.
6. Hold this position until you feel a comfortable stretch in your biceps and chest.
7. Maintain steady, deep breathing throughout the stretch.
8. Hold for 15-30 seconds and repeat on both sides.

Tips

• Don’t force the stretch; move into it gradually and hold at a comfortable intensity.
• This stretch is excellent after arm workouts or for improving shoulder mobility.
• Keep your posture upright and avoid leaning forward; let gravity do most of the work.
• Breathe deeply and relax into the stretch rather than bouncing.
• This stretch also benefits the chest and anterior shoulders due to the arm position.