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Stretch

Biceps Stretch at Wall in Standing

A gentle stretch for the muscle on the front of the upper arm. It helps when the arm feels tight after lifting, carrying or long desk work.

Biceps Stretch at Wall in Standing

How to Perform

Step 1 for Biceps Stretch at Wall in Standing exercise1

Stand side-on to a wall, one foot away, with the arm to stretch next to the wall.

Step 2 for Biceps Stretch at Wall in Standing exercise2

Lift that arm out to the side at shoulder height. Turn the palm flat on the wall, fingers pointing back.

Step 3 for Biceps Stretch at Wall in Standing exercise3⏱ Hold 10s

Keep the elbow straight. Slowly turn your body away from the wall until you feel a stretch in the front of the upper arm. Hold 10 seconds.

Step 4 for Biceps Stretch at Wall in Standing exercise4

Come back slowly, lowering the arm. Repeat 5 times, then switch arms.

🔁 Repeat this exercise 5 times

Watch the Exercise

Muscles Targeted

Biceps Brachii (Long Head)

Crosses the shoulder and elbow. A straight elbow and gentle turn away lengthen the front of the upper arm.

Biceps Brachii (Short Head)

Also crosses the shoulder and elbow. It shares the stretch while the arm stays behind the turning body.

Brachialis

Lies beneath the biceps and bends the elbow. Straightening lengthens it, but the biceps remains the main target.

Coracobrachialis

Links the shoulder blade to the inner upper arm. It may lengthen as the arm moves behind the body.

Helpful For

Biceps Tightness

Gently stretches the front of the upper arm. It may ease tightness after carrying or exercise without sharp pain.

Biceps Tendinopathy (Front Shoulder Pain)

This stretch is not automatically suitable for a painful tendon. A physiotherapist may include it only when the position does not increase pain.

Shoulder Stiffness

Practises a small backward arm reach. Stay comfortable without forcing a stiff or painful shoulder.

Elbow Stiffness

A straight elbow gently lengthens front-arm muscles. Follow any movement limits after injury or surgery before stretching.

Benefits

  • Lengthens tight biceps muscle
  • Improves elbow straightening
  • Improves arm movement behind the body
  • Eases pull at the front of the shoulder

Precautions

  • Stop if you feel sharp pain or pins and needles
  • Do not force the elbow past a comfortable stretch
  • Take care after recent shoulder dislocation or surgery
  • Do not bounce - keep it slow and steady

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