How to Stretch Biceps: Best Bicep Stretches

We sometimes feel muscle soreness after a workout. This is especially the day after you’ve done something challenging. To help prevent the onset of Delayed Onset Muscle Soreness (DOMS), try doing the best bicep stretches after your workouts.

Best Biceps Stretches for Soreness

1. Biceps Wall Stretch

This is a quick and easy stretch you can do almost anywhere. All you need is a wall or post that you can lean against.

The movement opens up your chest and shoulders along with stretching your biceps. This is something you can do regularly. Or, in between sets during your bicep curl exercises.

How to Perform the Bicep Wall Stretch

  • Stand next to a wall or a post you can grab hold on to.
  • Begin by extending your arm fully to side at chest high.
  • Place your palm facing down on the wall. This exposes the biceps and puts it in a position where you can stretch it.
  • Slowly turn your body away from the wall until you feel a pull in your biceps and chest.
  • Hold this position for 20 to 30 seconds.
  • Relax, then repeat two more times.
  • Slightly adjust your hand position. Moving it higher or lower on the wall alters the stretch.

2. Seated Bent Knee Biceps Stretch

This is an easy movement to do that will help your biceps get a nice stretch. It also opens up your chest and shoulders a bit. You’ll be using your body’s angle as leverage. As such, sliding forward and backward increases and decreases the amount of stretch respectively.

How to Perform the Seated Bent Knee Biceps Stretch

  • Sit on the floor with your knees bent and your feet flat.
  • Place your hands on the floor behind you. Turn your hands away so that your fingers point towards the back. Keep your weight distributed between your feet, seat and arms.
  • Using your arms as support, slowly slide your bottom forward toward your feet. You’ll feel a nice stretch in your biceps. Be sure keep your back straight. Avoid arching or rounding your back.
  • Hold the position for 20 to 30 seconds.

3. Behind the Back Biceps Stretch

This is something you’ve probably seen some people do. It is an intuitive movement for some. Yet, it is effective it lengthening the lower to middle parts of your biceps.

How to Perform the Behind the Back Biceps Stretch

  • Stand with your feet shoulder width apart. Keep your knees slightly bent.
  • Bring both hands behind your back. Turn them upwards so your palms face the ceiling. Then, interlace your fingers together.
  • Gently use your hands to extend your arms and pull them downward. This will stretch your biceps as well as open your chest and shoulders.
  • Hold this position for 20 seconds.

4. Basic Bicep Stretch

This is as simple as you get. There’s not equipment needed. Nor is there any contorting movement involved.

All you need to do is extend your arm forward and use the other hand to pull your palm back. In the proper position, you’ll feel a straight stretch in your biceps.

The video below shows you how to do the stretch. It begins in the 40 second mark.

How to Perform This Stretch

  • Stand with your feet shoulder width apart.
  • Extend your right arm in front of you at a 45 degree angle towards the floor.
  • Rotate your arm so that your palm faces up.
  • With your left hand to grab your right palm and bend it backwards. Do this slowly until you feel a stretch in your biceps and forearms.
  • Hold this stretch for about 20 to 30 seconds.
  • Do the same for the other arms.

5. Table Bicep Stretch

This stretch is similar to the seated bent knee stretch above. In this movement you’ll be using a tabletop or any platform. The movement also extends upward instead of forward. This gives your biceps a different stretch.

How to Perform the Table Biceps Stretch

  • Stand with your feet shoulder width apart. Distance yourself about a foot from a table. You can use any low surface. Now, face away from it so you have your back toward it.
  • Lean forward and extend your arms behind you.
  • Place the palms of your hands on the table with your fingers pointing backwards.
  • Slowly bend your knees into a partial squat. This will give you a stretch in your biceps.
  • Make sure to keep your spine straight and look forward. This will help you get a good stretch.
  • Hold the stretch for 20 seconds.

6. Hand Rotations

This is a simple way to stretch both your elbows and biceps. Unlike the other movements that use a pulling or pushing motions, you’ll be using a twisting motion in this one. This gives your biceps a different feel during the stretch.

How to Perform Hand Rotations

  • Sit on the floor with legs crossed. Keep your back straight and maintain a neutral spine.
  • Extend both arms to your sides at chest high. Keep your hands flat with your palms facing the floor.
  • Reach out to your sides until you feel your elbows stretching.
  • Internally rotate your shoulders. Rotate your shoulders forward by moving your thumb downwards then back.
  • Return to the original position.
  • Externally rotate your shoulders. Rotate your shoulders to the back by moving your thumb upwards then back.
  • Return to the original position.
  • Do these rotations for 10 times.