Bicep Stretches

Progressions

1. 01

   Wall Bicep Stretch

   • Stand facing away from a wall with your arm extended straight behind you at shoulder height and your palm against the wall.

   • Rotate your torso away from the wall, keeping your arm straight to stretch the bicep.

   • Hold the position and focus on opening your chest as you deepen the stretch in the bicep.

2. 02

   Floor German Bicep Stretch

   • Sit on the floor with your legs extended in front of you and your hands behind you, palms down and fingers pointing backward.

   • Gently press your chest forward while keeping your arms extended, stretching through the biceps and shoulders.

   • Keep your elbows straight and focus on increasing the intensity of the stretch as your chest moves forward.

3. 03

   Supinated German Plank

   

   Low Pull Up Bar or Gymnastic Rings

   • Hang from rings with your arms extended behind your body, similar to a German Hang position.

   • Instead of fully lowering into the stretch, engage your core and shoulders to hold your body in a plank-like position, parallel to the ground.

   • Focus on keeping your arms straight and maintaining control through your shoulders and core, using the rings to support your body as you hold the position.

4. 04

   Foot Assisted Supinated German Hang

   

   Low Pull Up Bar or Gymnastic Rings

   • Hang from a bar or rings with your palms facing forward (supinated grip) and your arms behind your body, simulating a German Hang.

   • Keep your feet on the floor or a platform to control the intensity of the stretch.

   • Focus on keeping your arms straight and deepening the stretch in your biceps and shoulders.

5. 05

   Supinated German Hang

   

   Low Pull Up Bar or Gymnastic Rings

   • Fully hang from a bar or rings in the German Hang position, with your palms facing forward and arms extended behind your body.

   • Allow your chest to drop and shoulders to open as you relax into the position.

   • Maintain straight arms and control the stretch through the biceps, chest, and shoulders.

Common mistakes

• Bending the Elbow During the Stretch
• Shoulder Shrugging Up
• Rotating Too Quickly Into the Stretch
• Leaning the Body Away From the Wall
• Holding Your Breath