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It’s not uncommon to have sore biceps after a tough arm workout, says trainer Lindsay Wenndt. This area can also feel tight if you sit at a desk all day. Once you learn how to stretch your biceps, you’ll find improved mobility and less pesky pain. Here are 7 the pros recommend.
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“T” Stretch
Wenndt says this stretch will open up your biceps, shoulders, and chest to help relieve soreness.
- Hold arms out at your sides, like the letter “T.”
- Pull arms back behind you as far as you can.
- Turn palms up. Look up.
Hold for 15 to 30 seconds.
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Arm Rotation
Now turn your arms the other way for this move from trainer Rocky Harris.
- Hold arms out at sides, parallel to floor.
- Rotate arms so elbows point up at ceiling.
- Hold 20 to 30 seconds.
- Return to start.
Repeat 3x.
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Seated Bicep Stretch
Trainer Sarah Bradford says this move will improve your range of motion.
- Sit, knees bent, feet on floor hip-distance apart.
- Place hands behind you, fingers point away.
- Slowly move butt to heels, keep hands planted.
- Hold 30 seconds.
Repeat up to 3x.
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Forward Fold Stretch
Build on the previous move with this one from yoga pro Brett Larkin.
- Stand, hands interlaced behind back.
- Hinge forward at hips, torso parallel to floor.
- Raise arms in the air behind back.
- Feel stretch in biceps.
- Take 5 breaths, return to stand.
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Wall Stretch
Trainer Thomas Roe says this stretches the biceps after a workout.
- Stand in doorway or by a wall.
- Left hand grasps frame at waist level.
- Step forward with left foot, bend knee.
- Lean into stretch. Feel it in arm, shoulder.
- Hold.
Repeat on other side.
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Pull-Up Stretch
Dr. Steve Hruby recommends this move after weight training. Think of it as a mini pull-up.
- Grab a chin-up bar with underhand grip.
- Hang for 30 seconds.
- Slowly raise your body two inches, keep elbows extended.
- Feel light pull in biceps.
- Lower.
Repeat 4x.