Arms · Bodyweight
Standing Biceps Stretch
How to do the standing biceps stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
Arms
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Timed hold
- Movement
- Extension
- Mechanic
- Mobility
How to do it
Stand tall and clasp your hands behind your back. Straighten your elbows and gently rotate your palms downward as you lift your hands slightly away from your body until you feel a stretch through the front of the arms and shoulders. Hold while keeping your chest open.
- 1Feel the stretch through your biceps and the front of your shoulders as your hands lift behind you
- 2Keep your chest broad and your shoulder blades gently drawn together without forcing the position
- 3Lift only until you feel a smooth stretch, not a shoulder pinch
Common mistakes
- Do not crank your arms high behind you or jam your shoulders forward
- Avoid bending your elbows or collapsing your chest as you lift
- Do not force the palm rotation if it strains your wrists or elbows
Muscles worked
The standing biceps stretch works the biceps.
- BicepsSupport
- Upper ChestMinor
- Front DeltsMinor
Kovo programs the standing biceps stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed April 2026.