Biceps
Wall Bicep Stretch
The Wall Bicep Stretch is a stretch with no equipment for your biceps. Share of the load in the Zulta muscle model: biceps (long head) 37%, biceps (short head) 28% and front delts 17%.
How to do it
- Stand side-on to a wall, about half an arm's length away.
- Place the palm of the near hand flat on the wall at shoulder height, thumb pointing up, arm straight.
- Turn your chest and feet slowly away from the wall until you feel a stretch along the front of the arm and shoulder.
- Hold for 30 to 45 seconds, breathing slowly, without bouncing.
- Turn back to face the wall, release the hand and switch sides.
Tips
- Keep the elbow straight but not locked so the stretch stays in the biceps.
- Let the shoulder sit down and back instead of rolling forward.
Common mistakes
- Turning the body so far that the shoulder is pulled forward.
- Bending the elbow, which takes the stretch off the biceps.
Muscles worked by the Wall Bicep Stretch
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Hand on the wall behind, elbow straight, thumb down. Taking the arm back and out lengthens the pec major and the front delt; a straight elbow with the hand turned down adds the biceps.
Wall Bicep Stretch alternatives
Same equipment
Similar exercises
Frequently asked questions
What muscles does the Wall Bicep Stretch work?
Mainly the biceps (long head) and biceps (short head). The front delts assist.
Is the Wall Bicep Stretch good for beginners?
Yes. The Wall Bicep Stretch is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Wall Bicep Stretch?
For example the Behind the Back Chest Stretch, Doorway Chest Stretch and Behind the Back Shoulder Stretch. They train mostly the same muscles.
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