Exercise
BICEP STRETCH
Stand
Squat
Form cues
Keep the chest lifted and shoulders back as you raise the hands — do not round forward
The palm rotation deepens the stretch into the bicep tendon and anterior deltoid
Do not force the hands too high — stop at a comfortable range
Breathe steadily through the stretch
This is an excellent post-curl or post-row cooldown stretch
Instructions
Step-by-step technique
Stand tall with feet shoulder-width apart.
Extend both arms behind you and clasp your hands together.
Slowly raise your clasped hands upward and away from the body.
Simultaneously rotate both hands so the palms face outward and thumbs point toward the floor.
Hold this position for 15–30 seconds, feeling the stretch through the biceps and anterior shoulder.
Lower the hands and release to rest.