Shoulders
Standing biceps stretch left
A gentle, effective way to release tension in the anterior deltoid and upper arm using only your bodyweight.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.