Shoulders
Standing biceps stretch right
Improve shoulder mobility and alleviate upper body tension with this simple, targeted static stretch.
How to perform.
Follow the sequence — setup is half the lift.
Stand upright with your feet hip-width apart and your core lightly engaged for stability.
Extend your right arm out to the side at shoulder height with your palm facing forward.
Gently rotate your right wrist so that your thumb points toward the floor and your palm faces behind you.
Move your right arm backward slightly until you feel a comfortable pull through the front of the shoulder and biceps.
Hold this position for twenty to thirty seconds while maintaining steady, deep breaths.
Slowly release the tension and bring your arm back to your side before repeating on the other side if necessary.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Elevating the shoulder toward the ear instead of keeping it depressed.
- Arching the lower back to force the arm further behind the body.
- Holding your breath rather than maintaining consistent oxygen flow.
- Overextending the elbow joint to the point of discomfort.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.