The biceps are located on the front side of each arm, between your shoulder and your elbow. The muscle travels from the scapula to the radius bone in the forearm. Stretching these muscles, either before working out or after exercising to prevent injury, is easy with a few simple moves.
Standing Bicep Stretch
Bodybuilding.com recommends the standing bicep stretch. Stand up and clench your hands behind your back with your palms together. While you are holding your hands in place, raise your arms. This simple maneuver will give you a stretch in your biceps.
Wall Bicep Stretch
Standing in a doorway, extend your right arm behind you and stabilize it by placing your hand against the wall. Once your arm is stabilized, twist your body gently to the left. The twisting motion provides a stretch to your bicep. Repeat the motion on the opposite side to stretch the left muscle.
T Bicep Stretch
In the T bicep stretch, you can stand up straight with your legs hip-distance apart. Raise both of your arms so that they are level with your shoulders. This puts your body into a T position. As you twist your forearms so that the palms of your hands face behind you, your biceps will stretch. Hold this position for 10 to 20 seconds as you take deep breaths.
