Seated Biceps Stretch
A floor stretch with the hands planted behind you, fingers pointing back, and the hips sliding toward the feet to stretch the biceps, fronts of the shoulders and chest. No wall or partner needed.
Primary muscles
- Biceps
Secondary muscles
- Front Delts
- Chest (Pectoralis Major)
- Sets
- 2
- Duration
- 20–30 sec
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Sitting on the floor with the knees bent and feet flat, hands on the floor behind you with the fingers pointing away and the arms straight.
Keep the hands planted and the elbows straight but not locked.
Slowly slide your hips forward toward your feet, letting the torso lean back.
Hold when you feel a stretch along the fronts of the arms and shoulders.
Walk the hips back toward the hands to release; a partner can instead hold your wrists behind you and lift them gently.
Breathing: Breathe slowly and slide a little further on each exhale.
Coaching tips
Hands stay put, hips move
Chest open, shoulders down
Soft elbows
Common mistakes
Letting the shoulders shrug up to the ears
Bending the elbows
Sliding so far you drop onto the elbows
Safety notes
Turn the fingers out to the sides if the wrists complain, and stop if the front of the shoulder pinches.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.