How to Elongate Your Biceps


Many people know how to strengthen their biceps muscles via weight-bearing exercises such as pushups or dumbbell curls. But it’s also important to elongate your biceps, particularly before and after you perform weight-bearing exercises. Elongating your muscles stretches them, which helps warm them up, increases the blood flow to the area and improves your flexibility, which allows you to exercise more efficiently.

Wall Stretch

Stand near a wall, facing in the opposite direction.

Bend forward from the hips, then reach back and place your hands as high as you can on the wall. Your arms should be straight, your palms flat on the wall and your fingers pointed up. Adjust your distance from the wall, if necessary.

Squat down, bending from the knees and bringing your rear end close to the wall while keeping your hands in position. Hold the stretch for 20 seconds.

Seated Biceps Stretch

Sit on the floor or an exercise mat with your feet flat on the surface and your knees bent.

Place your hands behind your hips with your palms flat on the exercise surface and your fingers pointed backward. Keep your head erect and your weight distributed evenly.

Exhale as you move your hips forward while keeping your feet and hands in place. Move forward until you feel tension, but not pain, in your biceps. Hold the position for 15 to 30 seconds.

Inhale as you return to your starting position to complete one repetition.

Standing Biceps Stretch

Stand up straight and reach your arms behind your back.

Clasp your hands with your palms facing each other.

Rotate your hands until your palms face the floor.

Raise your arms until your feel your biceps stretch, then hold the position for 10 to 20 seconds.


Hold each stretch in place, rather than bouncing back and forth.