Stretch - Basic

Recommendations: 1-3 Sets, 4-40 Reps, 10-20 Dur

Biceps Shoulders Stretching Body Only Gym Home

Purpose: This exercise is used to target the biceps muscle to develop flexibility.

Benefits: This exercise works both heads of the biceps.

Sit upright on an exercise mat on the floor. Bend your knees and place your feet flat on the floor. Position your arms straight out behind your at about 45 degrees. Your palms should face each other. Your workout partner kneels behind you and holds your wrists. This is your starting position. Attempt to flex your elbows in a curl movement while your partner prevents the movement. Keep your back straight. Do not let your elbows flare out to the sides. Hold the movement for 10-20 seconds. Relax your biceps muscles. Your partner gently pulls your wrists up to stretch your biceps. Repeat for the recommended number of repetitions.

The biceps is a straight muscle with two heads. The long head of the biceps crosses both the elbow and the shoulder joint. It bends the elbow and raises the arm forward at the shoulder. The short head crosses the elbow joint and, in conjunction with the brachioradialis, supinates the hand.