Standing Biceps Stretch

Standing Biceps Stretch is a flexibility - biceps lengthening behind the shoulders exercise involving Biceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Biceps brachii
Secondary muscles: Pectoralis major, Deltoid
Exercise type: Flexibility - biceps lengthening behind the shoulders

Exercise technique

Stance
Stand upright with your feet planted in balance.
Hands
Hold your hands together behind your waist with your palms meeting.
Arms
Slowly extend your elbows without locking them backward.
Palm direction
If your shoulders and wrists are comfortable, rotate your hands until your palms face downward.
Lift
Raise your arms a small distance behind you.
Stretch
Maintain a comfortable pull in your biceps and front shoulders while controlling your ribs.
Release
Lower your arms first, then release your hands.

Key technique points

Lift your arms behind you through a small angle.
Do not arch your lower back.
Do not force wrist rotation.
Do not push your elbows backward.
Keep your chest upright.
Reduce the range if you feel pinching at the front of the shoulder.

Common mistakes

Forcing the arms high

Do not raise your hands behind you beyond a comfortable height.

Arching the lower back

Do not increase arm height by thrusting your ribs forward.

Locking the elbows

Do not apply hard pressure to the joints to straighten your arms.

Bending the wrists

Do not exceed your wrist range for the sake of palm direction.

Pushing the head forward

Do not jut your chin forward as your chest opens.

Releasing the grip early

Do not suddenly separate your hands while your arms remain under stretch tension.

Frequently asked questions