Tone your arms and shoulders with these 5 fantastic bicep stretches at home

Bicep exercises target chest and shoulder muscles and can improve flexibility, arm strength and range of motion.
Add bicep curls to your arm and upper body routine. Image courtesy: Shutterstock
Aayushi Gupta Published: 18 Sep 2022, 08:59 am IST
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Toned upper arms and flexible shoulders are a mark of good fitness. Often, with loading and lifting exercises, we forget that biceps are used for more than just lifting weights. They carry out several daily tasks! Therefore, you should also stretch them. So, below are some bicep exercises that will help you.

Benefits of bicep stretching exercises

Bicep stretching exercises are a low impact body workout that help you get ready for a variety of tasks, from carrying things to working out. These stretches can improve your strength, balance, and flexibility. They also aid in the healing process and speed up your recovery.

Health Shots got in touch with Kamal Kaur, a fitness expert and trained mountaineer, who listed down 5 exercises to stretch biceps to build strength and boost flexibility.

Kaur says, “Stretching your biceps is a great upper-body exercise. These stretches can increase flexibility in your body and allow you to move more easily and deeply.”

It also helps relieve muscle stiffness, strain and balance, which is beneficial in avoiding injury and betterment performance.

Here are 5 exercises to stretch biceps:

1. Standing biceps stretch

In this exercise you’ll sense a stretch in your biceps, chest, and shoulders.

bicep exercises
Bicep stretch is here to give you those skinny and slim arms. Image Courtesy: Shutterstock

Here’s how to perform it:

  • Interlock your fingers and place behind the spine and raise your arms up as high as you can.
  • Hold this position for a few seconds. Repeat this 4 to 5 times.

2. Seated bicep stretch

For this, keep your head, neck and spine in a line. Apart from your biceps, you will also feel a stretch in your shoulders and chest.

Here’s how to perform it:

  • Sit with bent knees on the floor. keep your feet flat on the floor.
  • Place your flat hands on the floor behind you, and fingers facing away from you.
  • Slowly scoot your buttocks toward your feet, and don’t move your hands.
  • Hold for a few seconds then return to the starting position.
  • Repeat this 4-5 times.

Also, read: 5 effective exercises to bulk up your skinny arms


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3. Wall biceps stretch

This is another bicep stretch that can benefit your chest, shoulder and arms.

Here’s how to perform it:

  • Press one palm into the wall.
  • Slowly turn away from the wall.
  • Hold up for a few minutes.
  • Repeat it on the opposite side now.

4. Doorway biceps stretch

This stretch is a perfect way to open up your chest while also stretching your biceps.

bicep exercises
Stop shying away from those full sleeves and flaunt your well-toned arms. Image courtesy: Shutterstock

Here’s how to perform it:

  • Stand in a doorway with your left hand grasping the doorway at waist level.
  • Step forward with your left foot and bend your left knees.
  • Keep your elbow straight as you feel the stretch in your shoulder and arm.
  • Hold this position for some time.
  • Repeat on the opposite side.

Also, read: 10 stretching exercises that will help you release muscle tension between reps

5. Hanging biceps bar stretch

In this stretch, you will feel the burn in your core area, upper back, shoulders and biceps.

Here’s how to perform it:

  • Use a chair or anything to reach a secure bar.
  • Grip the bar with palms.
  • Keep your arms straight, hands shoulder-width apart.
  • Hanging up for some time.
  • Press your feet back onto the step.
  • Repeat this 4 to 5 times.

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About the Author

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More

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