Standing Biceps Stretch

Execution

1. Straighten both arms and rotate the wrists so your palms face downward.
2. Slowly raise both arms up away from your back, keeping the arms straight the whole way.
3. Raise until you feel a clear stretch in the biceps and the front of the shoulders, without forcing it further.
4. Hold for 20-30 seconds, breathing evenly, chest naturally open.
5. Lower the arms slowly and relax the shoulders when finished.

Quick cues

• Arms stay straight the whole time.
• Raise to a stretch, not to pain.
• Chest opens naturally.
• Shoulders down, don't shrug.

Common faults

• Fault: Bending the elbows while raising the arms

  Fix: Keep the arms straight and only raise as high as the elbows can stay locked.

• Fault: Overarching the lower back to raise the arms higher

  Fix: Brace the core lightly and lower the arm height if the back starts to arch.

• Fault: Raising too fast and jerking at the top

  Fix: Raise slowly and ease to a stop at the tightest point.