Stretch

Wall Biceps Stretch

Palm on the wall, turn away, and the whole front of your arm opens up - biceps, elbow, even into the forearm. Arms that spend the day curled at a keyboard need this more than they know.

BeginnerNo equipment~2 min

Demonstration

Hold

30s

Per side

×1

Best for

Post-deskPost-workout

How to do it

  1. 1

    Stand next to a wall and place your right palm flat against it at shoulder height, arm straight, fingers pointing back.

  2. 2

    Keep the arm straight and your shoulder pulled down away from your ear.

  3. 3

    Slowly rotate your chest away from the wall until you feel a stretch down the front of your arm.

  4. 4

    Ease into it - this stretch escalates quickly.

  5. 5

    Hold, breathe, then switch arms.

Common mistakes

  • Shrugging the shoulder up as you rotate away
  • Turning too far too fast - this one bites
  • Bending the elbow, which unloads the biceps