Stretching is a great way to keep your muscles flexible and supple. Whether you’re warming up before a workout or cooling down after one, make sure not to overlook stretching your biceps. Your biceps will thank you for it.

Here are 10 different effective bicep stretches you can try.

1

Do arm swings or rotations.

  1. This is a great dynamic pre-workout biceps stretch. Stand up nice and straight and lift your arms up straight out at your sides. Move your arms in vertical and circular motions at the same time to do arm rotations. Or, hold your arms out straight in front of you at shoulder height with your palms facing down. Swing your arms back behind you then back to the front to do arm swings.[1]
    • Dynamic stretches are better for your muscles when they’re cold, or when you haven't done any exercises yet. Other types of stretches are better for when your muscles are warmed up, such as after lifting weights.
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2

Hold your arms straight out at shoulder height.

4

Stretch your biceps in a doorway.

  1. This stretch uses a door frame to give your biceps a great stretch. Stand in front of any doorway with your back to the opening. Reach one of your arms behind you and place your open palm against the inside edge of the door frame. Turn the other side of your body away from the arm, continuing to press your palm against the door frame, until you feel your bicep stretching. Hold this for at least 10 seconds, then repeat the move for the other side.[4]
    • Move your arm lower to get a higher stretch or higher to get a lower stretch.
    • You can also use a column to do this stretch if there isn’t a doorway nearby.
9

Do a half-kneeling biceps stretch.

  1. This utilizes a table or another flat surface to stretch your biceps. Stand facing away from a flat, elevated surface, such as a table or desk. Place the backs of your hands behind you on the surface, so your palms are open and facing up. Get into a half-kneeling position, or a lunge position, and hold the stretch for 30 seconds.[9]
    • To get into a half-kneeling lunge position, place 1 foot in front of you and bend down so the thigh of your front leg is straight out in front of you and the knee of your back leg is touching the ground.
    • As an alternative to the half-kneeling position, squat down until you feel a stretch in your biceps.
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Expert Q&A
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  • Question
    How long should biceps be sore?
    Monica Morris
    Monica Morris
    ACE Certified Personal Trainer
    Monica Morris is an ACE (American Council on Exercise) Certified Personal Trainer based in the San Francisco Bay Area. With over 15 years of fitness training experience, Monica started her own physical training practice and gained her ACE Certification in 2017. Her workouts emphasize proper warm-ups, cool-downs, and stretching techniques.
    Monica Morris
    ACE Certified Personal Trainer
    Expert Answer

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    The recovery period after a workout when you experience muscle soreness may last from 48 to 72 hours.
  • Question
    How can I get a good bicep stretch while I'm sitting?
    Jason Whalen
    Jason Whalen
    Certified Personal Trainer
    Jason Whalen is a Certified Personal Trainer and the Owner of JWWFitness in Scottsdale, Arizona. With over a decade of experience, Jason specializes in strength, core, endurance, and plyometric training programs for those looking to improve their fitness, overall health, and sports performance. He holds a BA in Exercise Science from Eastern New Mexico University. Jason is also a Nutrition Therapist and a Member of the National Strength and Conditioning Association (NSCA). He was voted the Best of 2012 for Personal Trainers by Kudzu and was featured in Echo Magazine.
    Jason Whalen
    Certified Personal Trainer
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    Start by sitting on the floor with your knees out straight, your chest out, and your shoulders back. Then, point your fingers behind you to get a stretch through your bicep.
  • Question
    How can I use gym straps to get a bicep stretch?
    Jason Whalen
    Jason Whalen
    Certified Personal Trainer
    Jason Whalen is a Certified Personal Trainer and the Owner of JWWFitness in Scottsdale, Arizona. With over a decade of experience, Jason specializes in strength, core, endurance, and plyometric training programs for those looking to improve their fitness, overall health, and sports performance. He holds a BA in Exercise Science from Eastern New Mexico University. Jason is also a Nutrition Therapist and a Member of the National Strength and Conditioning Association (NSCA). He was voted the Best of 2012 for Personal Trainers by Kudzu and was featured in Echo Magazine.
    Jason Whalen
    Certified Personal Trainer
    Expert Answer

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    Grip the straps under-handed, then walk out forward until your arms are straight. That way, your fingers will be pointing the opposite direction and your shoulders are back.
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About This Article

Jason Whalen
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Certified Personal Trainer
This article was co-authored by Jason Whalen. Jason Whalen is a Certified Personal Trainer and the Owner of JWWFitness in Scottsdale, Arizona. With over a decade of experience, Jason specializes in strength, core, endurance, and plyometric training programs for those looking to improve their fitness, overall health, and sports performance. He holds a BA in Exercise Science from Eastern New Mexico University. Jason is also a Nutrition Therapist and a Member of the National Strength and Conditioning Association (NSCA). He was voted the Best of 2012 for Personal Trainers by Kudzu and was featured in Echo Magazine. This article has been viewed 149,526 times.
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Co-authors: 12
Updated: February 28, 2023
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Article SummaryX

To stretch your biceps, do a combination of static and dynamic stretches. For instance, before a workout, warm up your biceps with arm swings or rotations. Swing your arms back behind you, then out to the front, or rotate them in big vertical circles. To cool down after a biceps workout, stand with your feet shoulder-width apart and stretch your arms out at your sides with the palms facing down and level with your shoulders. Push your arms back and rotate them so your thumbs face the floor, then hold the stretch for 20 seconds. You can also stretch your biceps by holding onto a doorway or wall with one hand and gently twisting your body in the opposite direction. Be careful not to overdo your stretches—they shouldn’t be painful. You should be able to stretch farther and hold stretches longer as you build flexibility. For more advice from our Fitness reviewer, including how to stretch your biceps using a bench or table, keep reading.

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