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.
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
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.
Keep the arm straight with a soft elbow.
Slowly turn your chest and feet away from the wall.
Hold when you feel a stretch along the front of the arm and shoulder.
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.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.