GymPlan AIStanding Biceps Stretch
Standing Biceps Stretch is a beginner isolation stretching that mainly works your biceps, with help from your chest and shoulders.
💪 Biceps🏋️ Other📈 Beginner🔗 Isolation🎯 2-3 holds of 20-30 seconds per side
How to do the standing biceps stretch
- 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.
Muscles worked
Primary: BicepsSecondary: ChestSecondary: Shoulders
Sets and reps
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
Track your standing biceps stretch with GymPlan AI
Log every set in seconds, see your progress on charts, and ask the AI coach to build a plan around your goals and equipment. 7 days free, no card needed.
Start your free trialStanding Biceps Stretch alternatives
Exercises that train the same main muscle, including options with other equipment.
FAQ
What muscles does the standing biceps stretch work?
It mainly works your biceps; your chest and shoulders assist.
How many sets and reps of standing biceps stretch should I do?
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
Is the standing biceps stretch good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.