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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Biceps Wall Stretch
StretchingBeginner

Biceps Wall Stretch

Standing with one palm on a wall behind you at shoulder height and turning the body away to stretch the biceps and front shoulder.

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Primary muscles

  • Biceps

Secondary muscles

  • Front Delts
  • Chest (Pectoralis Major)
Sets
2–3
Duration
20–40 sec per side
Rest
15–30s

How to perform

Biceps Wall Stretch movement

Main muscles working (thicker lines)

Starting position

Standing side-on to a wall with the near arm straight and palm flat on the wall slightly behind you at about shoulder height.

  1. 1

    Keep the arm straight with a soft elbow.

  2. 2

    Slowly turn your chest and feet away from the wall.

  3. 3

    Hold when you feel a stretch along the front of the arm and shoulder.

  4. 4

    Turn back to release and switch arms.

Breathing: Breathe slowly and turn a little further on each exhale.

Coaching tips

  • Shoulder stays down

  • Turn the whole body, not just the head

  • Thumb pointing up

Common mistakes

  • Hand placed too high

  • Shrugging the shoulder

  • Locking the elbow hard

Safety notes

  • Stop if you feel tingling down the arm or pain at the front of the shoulder.

Details

Body parts
Arms · Chest
Equipment
Bodyweight · Wall
Movement
Stretch
Exercise type
Stretch
Training goals
Flexibility · Mobility

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Foam Roller Brachialis RollIntermediate→

Similar Exercises

  • Chair Upper Body StretchBeginner→
  • Doorway Chest StretchBeginner→
  • Seated Biceps StretchBeginner→
  • Standing Biceps StretchBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.