Standing Biceps Stretch

Also known as: Behind-the-Back Biceps Stretch, Clasped-Hands Biceps Stretch

StretchingMobilityWarm-up

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Body Part: Biceps

Description

Stand tall and clasp your hands behind your back with your shoulders relaxed. Gently extend your arms and raise your hands away from your body until you feel a mild stretch at the front of your upper arms and chest. Keep your ribs controlled, breathe steadily and release slowly.

How to Perform

Stand tall with your feet about hip-width apart.
Bring both arms behind your back and clasp your hands together, with your palms facing each other.
Straighten your elbows gently and keep your shoulders relaxed, away from your ears.
Slowly lift your clasped hands slightly away from your lower back until you feel a stretch through the front of your upper arms, chest, and shoulders.
Keep your ribs down and avoid arching your lower back or leaning forward.
Hold the stretch while breathing steadily, then lower your hands slowly and release.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Keep a comfortable hand clasp without squeezing your fingers hard.
Use slow, regular breaths while holding the stretch.
Lower your hands gradually before releasing the clasp.
Hold for about 20 to 30 seconds with a mild to moderate pulling sensation.
Begin with shorter holds and extend them as the position becomes comfortable.

Common Mistakes

Bending the elbows instead of keeping the arms straight behind the body.
Shrugging the shoulders toward the ears instead of keeping them relaxed and down.
Rounding the upper back or leaning forward instead of standing tall with the chest open.
Forcing the hands too high behind the body, which shifts stress into the front of the shoulders.
Arching the lower back to create more range instead of moving from the shoulders.
Using bouncing or jerking movements instead of holding a steady position.