Bicep Stretch Exercise Guide

Reviewed by Valerie Zeller Valerie Zeller Printable version

Bicep Stretch is a bodyweight exercise that works your biceps.

Bicep Stretch is a great basic move. When done correctly, it can effectively target your arms and upper body.

It requires no equipment to do.

Bicep Stretch
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Arms Upper Body Biceps
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Arms Upper Body Biceps

How to do Bicep Stretch


Stay at end of wall or in doorway looking perpendicular to ground. Place front of straight arm and palm on top of wall. Situate arm at same height of shoulder with elbow aligned away from ground.


Sit with your knees bent, feet flat on the floor. Exhale and slide your butt forward and hands back, creating a stretch in your biceps and shoulders. Hold.


  • A stationary bar can also be used instead of wall.

Illustrated Guide

Learn how to do bicep stretch from this step-by-step illustrations:

Bicep Stretch 1
Bicep Stretch 2

Muscles Worked

The muscles used for bicep stretch may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for bicep stretch are:

Primary Muscles

  • Biceps

Synergyst Muscles

  • Triceps
  • Deltoids
  • Rear Deltoids
  • Wrist Flexors

Frequently Asked Questions

What muscles does Bicep Stretch work?
Bicep Stretch works biceps.
What is Bicep Stretch good for?
Bicep Stretch is beneficial for conditioning, for stretching and to strengthen. It works the best for arms and upper body, as it works biceps. Bicep Stretch is a great bodyweight exercise for men, men over 50, women and women over 50.
Is Bicep Stretch a good exercise?
Bicep Stretch is a popular bodyweight exercise for biceps.

Training, Progressions and Regressions

Interested in how to improve your Bicep Stretch faster?

Bicep Stretch Training and Progressions

Standards and Averages

Wonder how do others perform in Bicep Stretch and how should you?

Bicep Stretch Standards and Averages


Wonder how to work the same muscles with other exercises?

Bicep Stretch Alternatives


Wonder how to make Bicep Stretch either easier or more challenging?

Bicep Stretch Variations

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Type(s) Bodyweight, Calisthenic, Strength, Isolated
Muscles Worked Biceps Brachii, Triceps Brachii, Deltoids, Lateral Deltoids, Wrist Flexors
Difficulty Level(s) Basic, Easy, Simple
Equipment No Equipment, Mat
Location At Gym, At Home, Outdoor

Muscles Worked

Target muscle(s) Biceps
Synergyst muscle(s) Triceps, Deltoids, Rear Deltoids, Wrist Flexors

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