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Standing biceps stretch

The hands clasped behind the back and the straight arms lifted away from the body: ACE gives it as the stronger form of its standing chest stretch, reaching the front of the shoulders and the upper arms as well as the chest.

Chest stretch family

Standing biceps stretch

DemandEasy
Equipment requiredBodyweight
Muscle focusBiceps · Chest · Shoulders

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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

Source-researched guide. Clinical review is pending.

How to move

  1. Stand tall and clasp the hands behind the back, the arms straight.
  2. Lift the arms back and up, away from the body, keeping the chest tall, until the front of the shoulders and upper arms stretch.
  3. Hold about 20 to 30 seconds, then lower the arms.

Form cues

  • Don't lean forward to lift the hands higher.
  • Stop short of any pinch at the front of the shoulder.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

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

No variation is labeled clinically validated.

What it works

Muscles

Main: Biceps, Chest. Also: Shoulders.

Anatomy: Biceps brachii, Brachialis, Coracobrachialis, Pectoralis major, Pectoralis minor, Serratus anterior.

Equipment

None: body weight and floor space.

Level

Beginner. See the easier and harder options above.

Workouts that use it

Guides that use it

Similar moves

Dynamic chest stretch demonstrated on the 3D figure3D demoDynamic chest stretchBeginner · No equipmentKneeling chest stretch on a stability ball demonstrated on the 3D figure3D demoKneeling chest stretch on a stability ballBeginner · Exercise ballOverhead stick stretch demonstrated on the 3D figure3D demoOverhead stick stretchBeginner · Other / check instructionsDoorway chest opener demonstrated on the 3D figure3D demoDoorway chest openerBeginner · A wallElbow bend and straighten (elbow range of motion) demonstrated on the 3D figure3D demoElbow bend and straighten (elbow range of motion)Beginner · No equipmentElbow opening with hands behind the head demonstrated on the 3D figure3D demoElbow opening with hands behind the headBeginner · No equipment

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Questions people ask

What muscles does the Standing biceps stretch work?

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

What equipment do I need for the Standing biceps stretch?

No equipment: your body weight and a little floor space.

Is the Standing biceps stretch good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Fish pose (Matsyasana).

What is an easier alternative to the Standing biceps stretch?

Try the Elbows back. Both are written steps in the same progression.

How do I make the Standing biceps stretch harder?

Progress to the Fish pose (Matsyasana). Follow that guide’s technique and any stated timing.