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Home > Stretches > Biceps Stretch

Biceps Stretch

Directionsbicep model

  1. Sit on your couch (some of you have already completed step 1) with both feet flat on the ground.
  2. Scoot your butt a few inches away from the back of the couch.
  3. Lean forward and reach both arms behind you to grab the top of the back of the couch.  Your palms should be facing down on the top of the back of the couch with your thumbs pointed away from your body.  Your hands should not be directly behind you, but out to the sides away from your body 6-12 inches.
  4. Slowly sit up straighter and straighter until you’re sitting bolt upright.
  5. If you don’t feel a stretch in your biceps and chest, redo from step one but sit farther forward on the couch, such that your butt is on the edge of the couch.  If your biceps and chest are very flexible, you can even start sliding down the front of the couch while holding the stretch.



  1. You can also increase the stretch by planting your hands closer to your torso on the back of the couch.
  2. If you feel discomfort in your shoulder joints, ease off a bit.  If you still feel discomfort in your shoulder joints, this is likely due to over-tight rotator cuff muscles.  Address your rotator cuff imbalances (there’s five of them, good luck) before returning to this particular stretch.  There are other biceps stretches you can do in the meantime.
  3. Be very careful with this stretch, you can easily strain a bicep.  Stretching your arms isn’t like stretching your legs.  Arms have smaller, fast-twitch muscles that are less forgiving when it comes to overstretching.
  4. Stretching your biceps will sneak up on you such that holding even a very light stretch can begin to feel like a deep stretch if you just stay put for ten seconds or so.
  5. You can also do this on a chair, obviously.
  6. You can do this same stretch while sitting on the ground.  The ground is the back of the sofa, if you will.  Just plant your hands and scoot your butt forward until you feel a stretch.


Sitting down all day causes your shoulders to droop forward and down.  It also causes your arms to rotate inwards.  This is because when you sit all the time with your arms on a desk your biceps and chest muscles get short and tight some of your “pulling muscles” rhomboids, posterior deltoids) get loose and weak.  Don’t believe me?  Stand up in a totally relaxed position with your arms at your sides.  Unless your palms are completely parallel to the sides of your thighs, your chest and biceps are too tight.  Also, your hands should be resting on the sides of your legs in this standing position, not where your pant pockets are.  If your shoulders are perpetually forward, this makes your back work harder to stay erect because it has a front-end load.

Further Reading: Related Floota.com Articles

  1. Desk Jockey: What Sitting all Day is Doing to Your Body
  2. Subscapularis Stretch


  1. Marc McDougal
  2. Stephen Holt
  3. Exrx
  4. For biceps stretches that are inferior to the one detailed above, see here, here, and here.

Related Products

  1. Blast Your Biceps

Last Updated: 6/24/2011
Originally Posted: 4/7/2008