How to do the Biceps Wall Stretch
Step by step
- Stand next to a wall and place your palm flat on it behind you, arm straight at shoulder height.
- Keep the arm straight and the palm fixed on the wall.
- Slowly rotate your body away from the wall until you feel the biceps and front of the shoulder open.
- Ease in gradually, breathe, and hold, then switch sides.
The thing people get wrong
Ease into the rotation slowly - the front of the shoulder is sensitive here, so back off well before any sharp pull.
Coaching cue
Keep the arm dead straight and let your feet turn your body, not your shoulder.
Stay safe
Stop at a mild stretch; sharp pain or tingling down the arm means turn back toward the wall.
Make it easier or harder
- Easier: Put the hand lower than shoulder height to take pressure off the front of the shoulder.
- Harder: Raise the hand slightly above shoulder height before turning away.
Muscles worked
- Primary: Biceps
- Secondary: Chest
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.