Biceps Stretch (Wall)
The wall biceps stretch lengthens the biceps brachii and forearm flexors, relieving tension from repetitive flexion movements.
Wall Biceps Stretch
The biceps brachii is one of the most visible and frequently used arm muscles. Composed of two heads (long and short), it flexes the elbow and participates in forearm supination. When shortened by repetitive flexion movements, it can cause pain at the elbow crease and limit full arm extension. The wall stretch is simple, effective and can be performed anywhere.
Targeted Anatomy
- Biceps brachii — biarticular muscle flexing the elbow and supinating the forearm, composed of a long and short head.
- Brachialis — deep elbow flexor, stretched simultaneously.
- Wrist flexors — forearm muscle group benefiting from wrist extension.
- Coracobrachialis — small deep shoulder muscle, stretched by arm extension behind the body.
Step-by-Step Instructions
Step 1 — Position Yourself
Stand with your back to the wall. Place your right hand flat on the wall behind you at hip height, fingers pointing down or thumb up depending on comfort.
Step 2 — Rotate the Body
Slowly turn your torso to the left, moving away from the arm placed on the wall. The right arm stays extended behind you. Feel the stretch developing along the biceps, forearm and front of the shoulder.
Step 3 — Adjust Intensity
To increase the stretch, take a small step forward while keeping the hand on the wall, or raise the hand higher. Torso rotation controls the intensity.
Step 4 — Hold
Hold for 30 seconds. Breathe steadily. Switch sides. Perform 2 to 3 sets per side.
Duration and Frequency
- Hold: 30 seconds per side
- Sets: 2-3 per side
- Frequency: after each arm workout or daily
Safety Tips
- Rotate gradually — do not make sudden rotations that could stress the shoulder joint.
- If you feel tingling or numbness in the fingers, reduce the range.
- Keep the elbow slightly unlocked (not hyperextended) if you have lax joints.
- Avoid if you have acute biceps tendinitis.
Variations
- High grip — hand higher on the wall to target the long head of the biceps more.
- Palm down — change hand orientation to target the brachialis and extensors.
- With a pole — grip a pole behind you and move the body away for a more intense stretch.
Target Audience
Recommended for weight training enthusiasts, climbers, rowers, chefs and anyone performing repetitive gripping movements. Suitable for all levels.
Diagrams and illustrations
Wall biceps stretch illustration
Biceps stretch with hand on wall and torso rotation, 30-second hold.