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Exercise handout — move better, feel better.
Biceps Wall Stretch
Stretch your biceps using a wall. Good for improving elbow extension and reducing front-of-elbow tightness.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
Home Options
- wall
No equipment? Try: Doorframe
Dosage
2
Sets
30 sec
Reps / Time
15 sec
Rest
hold 20-30 seconds
Tempo
Step-by-Step Guide
Set up
- Stand arm's length from a wall
- Turn so wall is beside you
- Place palm flat on wall at shoulder height
- Fingers point backward
Step 1 of 5
Keep arm straight and palm on wall
Step 2 of 5
Slowly turn your body away from the wall
Step 3 of 5
Rotate until you feel a stretch
Step 4 of 5
Hold the stretch
Step 5 of 5
Keep arm at shoulder height
Breathing
- Breathe deeply
- Exhale as you turn
Form Cues
- Keep elbow straight
- Turn body, not arm
- Feel stretch in front of arm
- Stay comfortable
Common Mistakes to Avoid
- Bending the elbow
- Lifting the shoulder
- Turning too far too fast
- Arm too high or low
Safety Information
Avoid if you have shoulder instability. Stop if shoulder pain.
Progressions
Turn further or lower hand position
Regressions
Don't turn as far
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.