How to do a proper Bicep Stretch

Introduction: The biceps are a commonly targeted muscle group in strength training. Stretching the biceps is essential for maintaining proper posture, reducing the risk of injury, and improving overall athletic performance.

How to Do Bicep Stretches:

Step 1: Kneel Down Begin by kneeling down in front of a wall or chair for support. Place your hands behind your head.

Step 2: Position Your Left Arm Position your left arm under your back and bend your elbow.

Step 3: Squeeze and Lift Your Arm Squeeze your shoulder blades together and slowly lift your arm until it is parallel to the ground. Repeat on the other side.

Step 4: Add Leg Stretch Stretch one leg straight out in front of you, bend your knee, and try to push your foot up as far as possible without bending your ankle. Then, bend your other knee and try to lift it towards the ceiling.

Step 5: Do All Stretches Together Hold both arms and legs together to complete the entire sequence of bicep stretches.

Step 6: Increase the Challenge As your strength improves, add an additional rep to each stretch. Try the reverse arm stretch by lying on your stomach and reaching your arm towards the sky.

Biceps Curls:

Bicep curls involve curling a weight to target your biceps. They can be performed using dumbbells, barbells, or a shoulder press machine.

Benefits of Bicep Curls:

  • Improves posture
  • Strengthens shoulders and arms
  • Develops muscle and strength in forearms
  • Works triceps muscles
  • Lengthens biceps
  • Increases the size of your upper body

Triceps Extension:

Triceps extensions use both biceps and triceps to extend the arm. These are typically performed on a machine.

Benefits of Triceps Extension:

  • Strengthen triceps muscles
  • Develops muscular strength in the triceps

Why Do We Do Bicep Curls:

Bicep curls are an effective way to strengthen your triceps and forearms. Neglecting to work these muscles can result in weakness and stunted growth.

How to Do the Bicep Curl:

Start by placing the bar at chest level with your elbows and palms slightly wider than shoulder-width apart. Lower the bar to the area between your head and neck, keeping your shoulders over your wrists. Avoid swinging your arms and perform 8 to 10 reps for 3 to 4 sets.

How Often Should You Do Bicep Curls:

Perform bicep curls at least 3 times a week to ensure proper muscle development.


Stretching your biceps and incorporating bicep curls and triceps extensions into your workout routine can improve posture, reduce the risk of injury, and enhance athletic performance. Watch our YouTube channel for a demonstration of these exercises.

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