How to Do Standing Biceps Stretch
Start and end of one clean rep of Standing Biceps Stretch.
Quick facts
| Primary muscle | Biceps |
|---|---|
| Secondary muscles | Chest, Shoulders |
| Equipment | Machine |
| Category | Stretching |
How to perform Standing Biceps Stretch
- Clasp your hands behind your back with your palms together, straighten arms and then rotate them so your palms face downward.
- Raise your arms up and hold until you feel a stretch in your biceps.
Muscles worked
- Biceps (primary): bends the elbow and turns the palm up during pulls and curls.
- Chest (secondary): pushes the arms forward and across the body — your horizontal pressing power.
- Shoulders (secondary): raises and rotates the arms and drives everything overhead.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
As a mobility drill, hold each position for 20–40 seconds (or move slowly for reps) rather than training it to a heavy load.
Form tips
- Keep the upper arm still and pinned to your side so the movement happens only at the elbow.
- Set the seat and pads so the machine's pivot lines up with the joint you're training before your first rep.
- Ease in until you feel mild tension, never pain, and breathe out as you sink a little deeper.
- Breathe out on the effort and in on the return, keeping one steady rhythm across the set.
Common mistakes
- Swinging the torso to fling the weight up instead of actually curling it.
- Leaving the seat or range on a setting that forces the joint into an awkward angle.
- Bouncing into the stretch instead of holding it steadily.
Frequently asked questions
What muscles does Standing Biceps Stretch work?
Standing Biceps Stretch mainly works the biceps, with the chest, shoulders helping as secondary movers.
What equipment do I need for Standing Biceps Stretch?
Standing Biceps Stretch needs the corresponding weight-stack or plate-loaded machine.
How many sets and reps should I do for Standing Biceps Stretch?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. As a mobility drill, hold each position for 20–40 seconds (or move slowly for reps) rather than training it to a heavy load.
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