Wall Biceps Stretch

Also known as: Standing Wall Biceps Stretch, Wall Bicep Stretch

Wall Biceps Stretch is a stretching exercise that trains the biceps.

Open in MyoAmigo →

Primary muscles: Biceps

Secondary muscles: Shoulders, Forearms

How to do it

1. Stand alongside a wall, about a step away from it.
2. Reach the arm nearest the wall straight behind you and place your palm flat against the wall at roughly shoulder height, fingers pointing back.
3. Keeping that arm straight, slowly turn your body away from the wall until you feel a stretch across the front of your upper arm and shoulder.
4. Hold for 20 to 30 seconds, then switch sides.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Wall Biceps Stretch from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Biceps volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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