Exercise guide
Biceps Stretch Behind The Back
- Beginner
- Isolation
- Timed hold
- Shoulders
- Upper arms
This static stretch targets the biceps brachii and anterior deltoids by utilizing shoulder extension and elbow lockout. It is highly effective for improving flexibility and relieving tightness in the front of the arms and shoulders.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet hip-width apart and your core engaged.
- Reach both arms behind your back and interlace your fingers.
- Rotate your palms so they face downward or away from your body.
How to do it
- Straighten your arms completely to lock out the elbows, initiating the stretch in the biceps.
- Slowly lift your interlaced hands upward and away from your glutes while keeping your chest upright.
- Inhale deeply and exhale as you hold the peak stretch for 20-30 seconds.
- Gently lower your hands back toward your glutes to release the tension.
Form checklist
- Keep your chest lifted and avoid shrugging your shoulders toward your ears.
- Maintain a neutral spine and avoid arching your lower back to lift your arms higher.
- Ensure elbows remain fully extended to keep the tension on the biceps rather than just the shoulders.
- Keep your chin tucked or gaze forward to maintain a neutral neck position.
Pro tips
- To deepen the stretch, focus on rotating your inner elbows (antecubital fossa) outward away from your body.
- Squeeze your shoulder blades together throughout the hold to maximize the opening of the chest and anterior deltoids.
Make it harder
- Perform the stretch while seated on the floor, walking your hands back behind you with fingers pointing away from your body for more leverage.
- Try the 'Wall Bicep Stretch' variation, placing one palm flat against a wall at shoulder height and rotating your torso away.
Frequently asked
- What muscles does the biceps stretch behind the back work?
- The biceps stretch behind the back primarily targets the biceps, and also works the deltoids and trapezius as secondary muscles.
- What equipment do you need for the biceps stretch behind the back?
- The biceps stretch behind the back requires no equipment — just your body weight.
- Is the biceps stretch behind the back good for beginners?
- Yes. The biceps stretch behind the back is a beginner-friendly movement and a strong foundation to build on.