9 Best Bicep Stretches for Before & After Workouts

Tight biceps don’t just mess with your workouts — they can limit shoulder mobility, throw off your posture, and make everyday movements uncomfortable.

Stretching your biceps brachii, brachialis, and brachioradialis — the trio of muscles that power elbow flexion and assist shoulder movement — helps maintain flexibility, improve circulation, and prevent injury.

In this guide, we’ll break down:

• Why your biceps get tight
• How to test for tightness
• The best static and dynamic bicep stretches
• How to use myofascial release for recovery

Let’s get into it.

BICEP ANATOMY & FUNCTIONS

The biceps are more than just show muscles — they’re essential for nearly every pulling, carrying, and lifting motion.

Biceps Brachii

The biceps brachii runs from the shoulder to the elbow on the front of your upper arm. It has two “heads”:

• Long head: originates from the supraglenoid tubercle of the scapula.
• Short head: originates from the coracoid process of the scapula.

Both heads merge into one muscle belly that inserts at the radial tuberosity near the elbow.

Primary functions:

• Elbow flexion (bending your arm)
• Forearm supination (rotating your palm up)
• Assisting shoulder flexion (lifting your arm forward)

Brachialis

Lying beneath the biceps, the brachialis is the strongest pure flexor of the elbow. It doesn’t rotate the forearm — it’s all about bending power. It originates from the humerus and inserts into the ulna.

Brachioradialis

The brachioradialis is a forearm muscle that assists elbow flexion, especially when your hand is in a neutral or pronated position (think hammer curls).

Many of the stretches below are based on extending the elbow, which means you will be stretching each of these muscles.

WHAT CAUSES THE BICEPS TO GET TIGHT? 

Tightness isn’t just soreness — it’s often your body’s way of signaling overuse, inflammation, or micro-trauma in the muscle fibers.

1. Post-Workout Inflammation & DOMS

After an intense session of curls or pull-ups, your muscles develop tiny micro-tears. Your body sends extra blood flow to repair them, which causes inflammation and tenderness known as Delayed Onset Muscle Soreness (DOMS).

This temporary swelling can make it hard to fully extend your elbow. According to the National Academy of Sports Medicine (NASM), mild muscle stiffness within 24–48 hours after training is normal and part of the recovery process.¹

2. Overtraining

If you push your biceps to failure too often or skip rest days, the muscle fibers don’t have time to repair. This can lead to persistent tightness, reduced range of motion, and even mild neuromuscular strain.

3. New or Unfamiliar Exercises

Trying new exercises — like chin-ups, preacher curls, or rope climbs — can hit the muscles in ways they’re not used to, leading to extra soreness and tension. It’s not necessarily bad; it’s just your muscles adapting to new stimulus.

BICEP TIGHTNESS TEST:

If your elbows feel stiff or sore after a workout, try this quick mobility check.

The Test

1. Lie flat on your back on a bench.
2. Let one arm hang off the side, shoulder slightly off the bench.
3. Start with your elbow bent and palm facing up (supinated).
4. Slowly lower your arm down until it’s fully extended.

Normal: You can fully extend your elbow without discomfort.
Tight: You feel pulling, soreness, or resistance before full extension.

If you experience ongoing discomfort, limit your upper-body training intensity for a few days and focus on light mobility work.

CAN YOU STRETCH THE BICEPS?

Yes — and you absolutely should. Since the biceps work to flex the elbow, you’ll need to perform movements that extend it to lengthen the muscle.

Changing your hand position (palms up, down, in, or out) adjusts which part of the muscle is targeted. Movements that also extend the shoulder help hit the long head of the biceps and even relieve tightness in the chest and deltoids.

Stretching your biceps improves flexibility, supports posture, and helps prevent overuse injuries like biceps tendinopathy.

BENEFITS OF STRETCHING YOUR BICEPS:

When performed consistently, bicep stretches can improve both performance and recovery.

1. Improved Blood Flow

Stretching boosts circulation, delivering more oxygen and nutrients to the biceps. This supports faster muscle repair and growth.

2. Enhanced Range of Motion

Tight biceps can restrict your ability to fully straighten your arms. Regular stretching keeps your joints moving freely, improving performance in lifts like chin-ups or rows.

3. Long-Term Flexibility

Consistent stretching can increase overall flexibility, reduce the risk of strain, and even support healthier blood pressure and tissue hydration.

WHEN TO STRETCH YOUR BICEPS?

Timing your stretches makes a big difference in performance and recovery.

Dynamic Stretching (Before Workouts)

These involve movement — swings, rotations, or arm circles — to increase temperature and prep the nervous system. Use these before strength training or sports.

Static Stretching (After Workouts)

These involve holding a position for 20–60 seconds to lengthen the muscle. Do these post-workout when your muscles are warm to reduce tension and aid recovery.

Coach’s Tip:
Don’t stretch cold muscles; do a light warm-up first to prevent injury.

9 BEST BICEP STRETCHES FOR BEFORE & AFTER YOUR WORKOUT

These nine stretches target the biceps, chest, and shoulders to relieve tightness, improve flexibility, and enhance overall upper-body function. Each includes a simple instruction set — perform 2–3 reps per side.

1. Standing Wring The Towel:

Wring the towel is a great stretch that helps to loosen your neck, shoulders, and arms all at the same time. This move helps your bicep muscles, fascia, and the nerves that run through your neck into your arms and hands. 

Instructions:

1. In a standing position, stretch your arms out to your sides in a 'T' pose with one hand up and the other hand facing the floor. Turn your head to face the side with the palm up.
2. Start by rotating your arm down and the other up. At the same time, rotate your head to the other side. Make sure to turn your arms, shoulder, neck, and head enough to feel a stretch.
3. Keep in mind that you may feel some discomfort or sensitivity going down your shoulder, forearm, and into your fingers, but this is okay—just do the move to your tolerance. If it begins to hurt, dial it back.

2. Behind The Back Bicep Stretch:

Behind the back bicep stretch (rear bicep stretch) is a great stretching exercise that primarily targets the biceps and, to a minor degree, also stretches the chest and shoulders. 

Instructions:

1. Stand upright, feet shoulder-width apart, with your hands clasped behind your back, palms together.
2. Extend your arms backward by raising them as high as possible.
3. Raise your arms higher to feel the stretch in your biceps.
4. Relax back to the starting position and repeat for a complete set. 

3. Wrist Supination & Pronation Stretches:  

This stretch can help you rehab after an injury, increase your overall strength, and also help you see improvements in sports and activities that require rotation of the hands, wrists, and forearms. This stretch is also great for getting a slight stretch throughout your biceps.

Instructions:

1. Stand straight with your arm out in front of you at a 45-degree angle.
2. Turn your palm up to face the ceiling, using your opposite hand to continue your rotation until you feel the whole stretch.
3. Slowly turn the palm back down towards the floor.
4. Add resistance to the movement by holding onto a light dumbbell.

You could modify the movement by resting the forearm on a table in a seated position. 

4. Vertical Arm Stretch:

A vertical arm stretch is a killer movement before and after every workout that helps stretch out the lats, biceps, and forearms.

Instructions:

1. Straight with your fingers interlocked down by your waist.
2. Raise your arms till they are over your head.
3. Slowly rotate your hands until your palms face the ceiling.
4. Hold for 15-20 seconds
5. Rotate your hands until they face the ground and lower your arms back down.   

5. Anterior Arm Stretch Off Wall: 

This is a simple but effective exercise that requires a wall to perform. If you feel tightness in your pectoralis major, pectoralis minor, anterior deltoids, and/or biceps, then this is an excellent stretch for you.  

Instructions: 

1. Stand with your right shoulder about a foot away from a wall.
2. Reach your right arm back behind you and place your palm on the wall to be in line with your shoulder.
3. Take a step closer to the wall to feel a stretch through your right shoulder and chest.
4. Then, slightly rotate your chest outward to feel the stretch intensify.
5. Hold for 30 seconds, then switch sides.

6. Seated Shoulder Flexor Depressor Retractor Stretch: 

To get the most out of this exercise, refrain from bending the arms and place the hands closer to the hips. This stretch mainly stretches the pecs, anterior deltoids, biceps, and traps.

Instructions:

1. Sit on the floor with your legs bent and feet flat.
2. While keeping your arms straight, place the palms on the floor about one foot behind the hips.
3. Fingers should be facing away from you.
4. While keeping your arms straight, lean back towards the floor.
5. Hold this position for 30 seconds. 

7. Supinated Hanging Stretch:

This hanging stretch is almost an entire upper body ordeal when done correctly. This stretch should stretch and strengthen the upper back, shoulders, biceps, triceps, and forearms.  

Instructions: 

1. Use a secure supinated (reverse) grip.
2. Aim to keep your arms shoulder-width apart.
3. Keep your arms straight and stay relaxed.
4. Hang for 15 seconds.
5. Repeat as needed.

8. Dead Hang Stretch:

This stretch is just like the supinated hanging stretch but puts less pressure on your wrist and forearms. This stretch should stretch and strengthen the upper back, shoulders, biceps, triceps, and forearms.  

Instructions:

1. Use a secure overhead neutral grip.
2. Aim to keep your arms shoulder-width apart.
3. Keep your arms straight and stay relaxed.
4. Hang for 15 seconds.
5. Repeat as needed.

9. Horizontal Arm Extension:

If you’re looking for a decent bicep stretch that is crazy simple and can be done without any equipment, then you should add this stretch before or after your workout. 

Instructions: 

1. Stand with your feet shoulder-width apart and your arms raised to shoulder height on either side.
2. Palms should be facing each other.
3. Bring your arms in without bending your elbows.
4. Open your arms back out and squeeze your shoulder blades slightly to stretch the chest and arms.
5. Repeat the process for 30-45 seconds.

MYOFASCIAL RELEASE/TRIGGER POINT FOR BICEPS

Myofascial release is a form of self-massage using a foam roller or ball to break up adhesions and improve tissue mobility. It helps restore normal range of motion and relieve soreness after workouts.

1. Foam Roller

Lie face down with a foam roller under your bicep. Roll slowly from shoulder to elbow, pausing on tight spots for 15–20 seconds.

2. Ball Roll

Stand with a tennis or lacrosse ball between your bicep and a wall. Move gently up and down, applying steady pressure on sore areas.

Final thoughts: 

Your biceps are an incredible set of muscles. They’re responsible for a diverse range of motion. Some people would argue it is the more helpful muscle of your limbs because, without your biceps, you’re losing out on a ton of functionality in your upper body and overall strength. 

If you know what you’re doing, you can work your biceps and then use the proper before and after stretches to help cultivate biceps that empower you to push through your limitations while also framing your body into a peak physique. So make sure to treat your biceps right. They will thank you later.

More Stretching Content:

• Lat Stretches
• Chest Stretches
• Triceps Stretches
• Ab Stretches
• Glute Stretches
• Deltoid Stretches
• TFL Stretches
• Piriformis Stretches
• Levator Scapulae Stretches

References

1. National Academy of Sports Medicine. “Delayed Onset Muscle Soreness (DOMS): What It Is and How to Alleviate It.” NASM Blog, National Academy of Sports Medicine, https://blog.nasm.org/delayed-onset-muscle-soreness-doms