Biceps Stretch Behind The Back

Biceps Stretch Behind The Back

The biceps stretch behind the back is a fantastic exercise for targeting and stretching the muscles of your biceps and shoulders. This exercise aids in improving flexibility and range of motion, making it beneficial for athletes, fitness enthusiasts, and anyone looking to enhance their upper body mobility. To perform the biceps stretch behind the back, you begin by standing tall with your feet hip-width apart. Next, reach both of your hands behind your lower back, with your palms facing outward. Interlock your fingers or hold onto a towel if you have limited flexibility. Once in this position, gently straighten your elbows and lift your hands away from your body. You will feel a stretch in your biceps and shoulders. It's important to remember to breathe deeply and hold the stretch for about 20 to 30 seconds. Incorporating the biceps stretch behind the back into your workout routine can provide numerous benefits. Not only does it help increase flexibility and mobility, but it can also alleviate muscle tension and imbalances in the upper body. Remember, it's crucial to perform this exercise with proper form and to avoid any sharp or excessive pain during the stretch. Including the biceps stretch behind the back in your warm-up or cool-down routine, or even during breaks throughout the day, can contribute to overall muscle health and longevity.


  • Stand up straight with your feet shoulder-width apart.
  • Raise your right arm straight up and bend it at the elbow.
  • Bring your right forearm behind your head and down towards the middle of your upper back, parallel to your spine.
  • Reach your left arm behind your back and try to grasp your right hand or wrist.
  • Gently pull your right arm downward with your left hand, increasing the stretch in your biceps and upper arm.
  • Hold the stretch for 20-30 seconds, making sure to breathe deeply throughout.
  • Release the stretch and repeat on the other side.

Tips & Tricks

  • Start with a light warm-up before performing the biceps stretch behind the back to prepare your muscles.
  • Focus on maintaining proper form throughout the movement to avoid any strain or injury.
  • Take slow, deep breaths while stretching to help relax the muscles and enable a deeper stretch.
  • Engage your core and keep your shoulders relaxed during the stretch to maximize benefits.
  • Modify the stretch intensity by using a towel or resistance band to extend your reach behind the back.
  • Listen to your body and avoid pushing beyond your comfort zone. Only stretch to the point of mild tension, not pain.
  • Incorporate biceps stretch behind the back into your regular workout routine for improved flexibility and range of motion.
  • If you experience any discomfort or pain, consult with a fitness professional or healthcare provider.
  • Ensure you are properly hydrated before and after exercising to maximize performance and aid in muscle recovery.
  • Pair the biceps stretch behind the back with other exercises that target the biceps for a well-rounded arm workout.


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