5 Ways to Stretch the Biceps

1. Simply Stand and Stretch

The standing bicep stretch is a really simple stretch that can be completed anywhere. To begin the stretch, stand and clasp your hands behind your back. With your hands clasped, turn them so they are facing palms down. Next, lift your hand up until you feel the tension in your biceps. Hold stretch for 20 seconds. The standing biceps stretch also stretches your deltoids and pectoralis muscles.

2. Stretch Both Arms With a Wall

For a two-arm wall biceps stretch, face away from the wall and place both of your hands on the wall palms down. Place your hands as close together and as high as you can on the wall. Your fingers should be positioned upwards and spread out to give you more leverage. Next, squat down making sure your rear is towards the wall and your torso is leaning away from the wall. Hold the stretch for 20 seconds. The two-arm wall biceps stretch is also a good stretch for pectoralis and deltoid muscles.

3. Do One Arm on a Wall Stretches

You can get a good stretch one arm at a time using a wall. Place your hand on a wall and completely outstretch your arm. Get in a shoulder width stance with the same side leg as the arm you are stretching directly in front of the wall. Next, rotate your body and face the opposite direction. You should now be facing the opposite direction from your arm that's on the wall. When you feel tension in your arm, stop turning. Hold the stretch for 20 seconds.

4. Give Me a

The "T" stretch is an easy bicep stretch that can be executed anywhere. Stand with your legs shoulder width a part. Next, bring your arms up, and out to your sides. Your arms should form a letter "T" and they should make 90-degree angles with your body. Keep your palms facing downwards. Next, rotate your arms so your palms are facing behind you. You should feel the stretch in your biceps. Remember to breath when you complete this stretch while holding it for 20 seconds.

5. Sit Down to Stretch

For seated bicep stretches, sit on the floor with your knees bent in from of you. Place your hands on the floor behind you, palms down, with your fingers spread and pointing away from your body. Keep your hands close together. Next, slowly walk your feet forward away from your hands. Keep moving forward until you feel the tension in your biceps. You want to feel a good bit of tension but you don't want it to hurt. Hold the stretch for 20 seconds.