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How to Stretch Your Biceps (FEEL IT INSTANTLY)

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Rating: 4.0; Vote: 1

If you want to experience maximal gains in your arms, you will need to learn how to stretch your biceps the right way. Muscles left unstretched tend to lose their capacity for maximal growth. In the case of the biceps, we tend to hold them in a partially flexed position all day long through the activities that we commonly do. If we are on the phone or at the computer, the elbows remain bent, which prevents the biceps from experiencing full length. In this video, I show you the right way to stretch your biceps so that you can overcome this limitation and start adding serious size to your arms from your hard training. The first step to stretching your biceps out is to obviously straighten the elbow. With the main role of the bicep to flex the elbow, you will want to get that straight to put the biceps on stretch. Next, this muscle functions to supinate the forearm. You can actually see this yourself by simply twisting your forearm over and back and watch the biceps flex and relax. To stretch the biceps, you-ll want to pronate or turn your forearm down towards the ground with the elbow extended or straightened. Next, you will want to put your arm back behind your body. This part is the one that often goes overlooked. The biceps, because of the attachment of the long head in the shoulder, will flex the arm forward and lift the shoulder. Therefore in order to fully stretch out the biceps you need to be sure that you extend the arm. From here, you can intensify the stretch on your biceps by actively contracting the triceps. Via the principle of reciprocal inhibition, you can neurologically turn off the muscle by contracting the muscle on the opposite side of the joint. In this case, that is the triceps. This activation of the triceps will allow the biceps to be more relaxed and therefore more susceptible to the stretch you are trying to place upon them. Finally, with a slight lean away and to the side of the arm that you are stretching, you can put one last additional bit of tension on the muscle. This acts by spreading the distance between the attachment of the biceps in the glenoid from the position of the bicipital groove on the upper arm. This small but important tweak on the movement further intensifies the stretch that you-ll feel on your biceps as you do this. As always, you-ll want to hold this stretch for about 45-60 seconds to get the benefits of it. With this being a passive stretch, it is best to perform them at night before going to bed. That said, since your arms will tend to get tight from being posturally shortened throughout the day, you can do this at regular intervals to help loosen them up. For a complete arm training program that is geared at adding serious size to your arms while giving you the latest advances in sports training, be sure to head to and get the Ultimate Arms program. Put up to an inch or more on your arms in just 6 weeks and feel how strong your arms will get by training like an athlete
Date: 2022-04-22

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Comments and reviews: 10

Ethan
Easy bicep stretch. Press your arms outwards and have your hands as a fist/half fist.
If your delta take over the pressure, relax your arms and start over.
Focus pressure on the biceps. I find it work best whilst standing, straight upper back, hip engaged, slightly bent knees, leaning in, splitting pressure throughout your legs and gives biceps a proper pressured position.
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Colleen
This is amazing! I was in bed and noticed my right bicep was feeling super sore for no reason. And I tried to stretch but I couldn-t figure out how to manipulate my arm to stretch that muscle. Got up and followed your video step but step! Just that small bit of stretching did wonders and there-s no more discomfort!
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Christopher
Excellent video. As someone who just trains when i feel lazy i started getting tendonitis in my long head. If you want to keep the gains, improve and not wreck yourself with an injury good form and stretching is incredibly important and this video really goes through and demonstrates why and how
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Ivan
My name is Ivan Micharl and I like all your videos. I'm from Mexico and I'm doing your total body routine at home and I feel great. So I wanna learn how to strech before and after to obtain all gains of that excercises. I hope you can do that. I will thank you all of my life.
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Jeremy
Definitely needed this. I've been having some pain in my biceps lately after workouts that I noticed was more intense than the normal muscle soreness and I immediately realized that I've been neglecting to properly stretch them out before doing heavy lifting
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Spencer
I would be grateful for stretching and strengthening psoas SOS on my right side is ridiculously tight and pulling me into a contracted position all the time creating havoc for my low back and exercise protocols
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iCore
Thanks man I wished I watched this sooner I stretched my bicep wrong within this week and strained my muscle pretty bad and thanks to your video I can stretch my biceps properly after I recover thanks again man
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Max
I'm just an engineering intern who sits at a computer writing code and doing 3d modeling all day, woke up this morning and my biceps were killing me. This helped so much, thank you!
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whalberto
Thanks for that! Please, how many days (every other day or every day, sets and reps(specific seconds or so) or just on biceps day?
Once again, thank you very much
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Noko
Thanks man. My bicep is starting to hurt from doing the same lifring work every day and I was doing stretches but they didnt seem to help but I feel this one immediately!
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