How to Stretch Biceps for Your Workout

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Author Name: Mia Barnes
Date: Monday January 30, 2023

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If you want excellent mobility and to relieve tightness in your arms, learning how to stretch your biceps is a great way to do that. Considering everyday movements in and outside the gym require this muscle, it is important to keep it in its best condition.

Most people already know how to stretch larger muscle groups like hamstrings and quads but neglect to stretch the arms. Here is how to stretch your biceps before and after your workout. 

Static vs. Dynamic Stretches 

Stretching before and after your workout is important for your body to feel its best. There are two types of stretches you can do which are either static and dynamic. Static stretching should be done after your workout, while dynamic stretches should be done before.

Static stretching is when you put your body in a position where your muscles are stretched under tension. You usually push yourself in this position till it is a bit uncomfortable. It is typically held for about 20 to 45 seconds until the muscle relaxes and lengthens. Static stretching is an effective way to reduce the risk of injuries. They should be done after your workout when your muscles are already warmed up to jumpstart the recovery process.

Dynamic stretching is when you keep movement in your stretches to limit your range of motion. It is usually slow and should not be forced past the joint’s normal range of motion. A dynamic stretch is like a slow, gentle warm-up that leads to a higher-impact finish. It should take 5 to 15 minutes to complete before your workout. 

Bicep Stretches 

Whether you are new to the gym or not, stretching is an essential part of your routine. Here are some biceps stretches you can include before or after your workout. Some of these are static, which can be done after your workout or on a rest day or dynamic, so you can do them before your next bicep workout. 

1. Standing Wring the Towel 

This dynamic stretch is great for loosening your neck, shoulders and arms. All you need to do is stand with your arms in a “T” pose, with one hand rotated towards the floor and the other with the palm up. Rotate your arm down and the other up simultaneously while turning your head to each side. 

Make sure you complete the movement enough to feel a stretch in your neck, shoulders, arms and head. You may feel discomfort, but that is okay. If it starts to hurt, only move to your range of motion.

2. Vertical Arm Stretch

This stretch is a movement that can be done before and after every workout. It targets your lats, biceps and forearms. All you need to do is, with straight arms, interlock your fingers down by your waist. 

Raise your arms till they are over your head and slowly rotate your hands until the palm face the ceiling. Hold it for 15 to 20 seconds, then return to the starting position. 

3. Seated Shoulder Flexor Depressor Retractor Stretch

When performing this exercise, keeping your arms straight and your hands closer to your hips is best. This stretch is best for the biceps, anterior deltoids, traps and pecs. 

All you need to do is sit with your legs bent and feet flat on the floor. While you keep your arms straight, place the palms on the floor about a foot behind the hips, with your fingers facing away from you, lean back towards the floor and hold for 30 seconds. 

4. Dead Hang Stretch

This stretch strengthens your back, shoulders, biceps, triceps and forearms. It puts less pressure on your wrists and forearms since it is a hanging stretch. You need a place to jump up and hang from with a neutral grip.

Keep your arms shoulder-width apart while keeping them relaxed. Hang for around 15 seconds or as long as it feels necessary. 

How To Stretch Biceps

When you take the time to care for your body at the gym, stretching is a huge part of it. Try these stretches in your next routine and your body will thank you. 

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