Primary muscles: Biceps
Secondary muscles: Chest, shoulders
Equipment: No equipment
BICEPS STRETCH INSTRUCTIONS
1. Stand straight and clasp your hands behind your back.
2. Straighten your arms and rotate your hands, so that the palms face downward.
3. Raise your arms and hold for 10 to 20 seconds.
PROPER FORM AND BREATHING PATTERN
Breathe normally and slightly deeper without holding your breath. Raise your arms until you feel a gentle stretch in your biceps and exhale as you deepen the stretch. To prevent injuries, keep your back straight and don’t bounce your body while stretching.
Biceps contribute greatly to the strength of your arms, keeping them healthy and injury free is very important. To improve the range of motion and increase muscle strength and flexibility, make sure that you always stretch your biceps after an upper body workout routine. The standing biceps stretch, can also help reduce soreness and tension in your chest and shoulders.
INTENSITY AND DURATION
Raise your arms slowly and hold the stretch for 10 to 20 seconds. It’s important that you don’t experience any pain, but if you do, lower your arms slightly to a more comfortable position. Once the time is up, release the stretch and relax your arms.
To calculate the number of calories burned doing the biceps stretch, enter your weight and the duration of the exercise: