Wall Bicep Stretch

The wall bicep stretch lengthens a muscle that most people train hard and never stretch at all. With the palms flat against the wall at shoulder height and the arms straight, leaning your body forward takes the shoulder into extension while the elbow stays locked, and because the biceps crosses both joints that combination is what actually puts it under stretch. A short biceps limits how far the arm can extend behind the body, which shows up in overhead positions and in the bottom of a bench press. The stretch also reaches the front of the shoulder and the forearm flexors, which tighten from gripping. Lean gradually rather than pushing into it, keep the palms in full contact with the wall, and stop at a firm stretch rather than a sharp one, particularly if the elbow has a history of tendon trouble.