Standing Biceps Stretch
How to do the Standing Biceps Stretch
- 1
Clasp your hands behind your back with your palms together, straighten arms and then rotate them so your palms face downward.
- 2
Raise your arms up and hold until you feel a stretch in your biceps.
How to program the Standing Biceps Stretch
Sets and reps
As an isolation movement, the Standing Biceps Stretch is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Standing Biceps Stretch is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Standing Biceps Stretch work?
The Standing Biceps Stretch primarily targets the Biceps. It also recruits the Chest, Shoulders as supporting muscles.
What equipment do I need for the Standing Biceps Stretch?
You need Other. Difficulty level: Beginner.
How many sets and reps of the Standing Biceps Stretch should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
