Standing Biceps Stretch

A beginner stretch for the biceps, chest and shoulders.

Movement guide

Standing Biceps Stretch

Demand · source-assignedEasy (unreviewed)

Equipment requiredOther / check instructions

Muscle focusBiceps · Chest · Shoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Standing Biceps Stretch demonstrated on the 3D figure

3D demoStanding Biceps StretchBeginner · Other / check instructions

Beginner grade (source-assigned).

Harder option

Overhead lat stretch at a bench demonstrated on the 3D figure

3D demoOverhead lat stretch at a benchIntermediate · A bench or box

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Clasp your hands behind your back with your palms together, straighten arms and then rotate them so your palms face downward.
Raise your arms up and hold until you feel a stretch in your biceps.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Biceps. Also: Chest, Shoulders.

Equipment

Other / check instructions

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Chair Upper Body StretchBeginner · Other / check instructions

Round The World Shoulder StretchBeginner · Other / check instructions

Upward Stretch demonstrated on the 3D figure

3D demoUpward StretchBeginner · Other / check instructions

Cross-body shoulder stretch demonstrated on the 3D figure

3D demoCross-body shoulder stretchBeginner · No equipment

Overhead Triceps Stretch demonstrated on the 3D figure

3D demoOverhead Triceps StretchBeginner · No equipment

Sleeper stretch demonstrated on the 3D figure

3D demoSleeper stretchIntermediate · No equipment

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Questions people ask

What muscles does the Standing Biceps Stretch work?

Mainly the biceps, with help from the chest and shoulders.

What equipment do I need for the Standing Biceps Stretch?

Other / check instructions.

Is the Standing Biceps Stretch good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Overhead lat stretch at a bench.

How do I make the Standing Biceps Stretch harder?

Progress to the Overhead lat stretch at a bench, or add load, range or slower lowering once your form is solid.