How long should I hold the standing biceps stretch?

Aim for 20 to 30 seconds per repetition. This allows enough time for the muscle tissue to lengthen without causing undue stress.

Where exactly should I feel the sensation?

You should feel a pull along the front of your upper arm and the anterior portion of your shoulder. It should feel like a mild tension, never a sharp or stabbing pain.

Can I do this if I have a shoulder injury?

You should consult with a physical therapist first if you have a pre-existing injury. If cleared, perform the movement with a smaller range of motion and stop immediately if you feel instability.

Standing Biceps Stretch Left: Technique and Benefits

Improve shoulder mobility and relieve arm tension with the standing biceps stretch left. Learn the correct form and common mistakes to avoid.

How to Perform

Stand upright with your feet hip-width apart and your shoulders relaxed.
Extend your left arm out to the side at shoulder height with your palm facing forward.
Rotate your left wrist so that your thumb points downward and your palm faces behind you.
Gently move your arm backward behind your torso until you feel a mild stretch in the front of your shoulder and bicep.
Hold this position for thirty seconds while maintaining a tall posture and breathing deeply.
Slowly return your arm to your side to release the tension.

Common Mistakes

Shrugging the left shoulder toward the ear during the stretch.
Leaning the entire torso forward instead of keeping the chest upright.
Overextending the arm past the point of comfortable tension.
Holding your breath which prevents the muscle fibers from relaxing.

Muscles Worked

Primary movers

Shoulders

Stabilizers

Biceps
Forearms
Chest

Related Guides

Arm Raises (T/Y/I) — Shoulders
Arnold Press — Shoulders
Australian pull-ups — Shoulders

Shoulders · Shoulders