Male model ex_4J6RUE

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Upper Arms · Body Weight

Biceps Stretch Behind the Back

beginnerflexibility

Biceps Stretch Behind the Back is a beginner isolation flexibility exercise that works the biceps (upper arms), with the shoulders and upper back assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.

Target: Biceps
Body part: Upper Arms
Equipment: Body Weight
Category: Flexibility
Mechanic: Isolation
Force: Static
Sets × reps: 2-3 × 30-60 sec hold
Calories / min: ≈ 3.1 kcal

Primary muscles

Biceps · biceps brachii

Secondary muscles

Shoulders · deltoids
Upper Back · trapezius

How to do Biceps Stretch Behind the Back

Stand with your feet shoulder-width apart and clasp your hands together behind your back.
Straighten your arms and pull your shoulders back to feel a stretch in your biceps.
Keep your arms straight and maintain the stretch.
Hold this position for 15-30 seconds, then return to the starting position.

Form tips

Keep your back straight and avoid arching to maintain proper form.
Ensure your hands are firmly clasped together to maximize the effectiveness of the stretch.
Breathe deeply and steadily to help relax your muscles and enhance the stretch.

Biceps Stretch Behind the Back alternatives

Biceps Curl Resistance Band

Biceps · beginner

Cable Biceps Curl (Ez-Bar)

Biceps · beginner

Barbell Biceps Curl

Biceps · intermediate

Biceps Curl Cable

Biceps · beginner

More biceps exercises

Both Arms Behind on Wall Biceps Stretch

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Single Arm on Wall Side Biceps Stretch

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Single Arm Palm Down on Wall Biceps Stretch

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Single Arm Extended Pull Downwards Biceps Stretch

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Band Incline Biceps Curl

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Barbell Drag Biceps Curl

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Doorway Biceps Curl

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Barbell Reverse Biceps Curl

Biceps · intermediate

Biceps Stretch Behind the Back FAQ

What muscles does Biceps Stretch Behind the Back work?

Biceps Stretch Behind the Back mainly works the biceps in the upper arms (biceps brachii). The shoulders and upper back work as secondary muscles.

What equipment do you need for Biceps Stretch Behind the Back?

None. Biceps Stretch Behind the Back is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Biceps Stretch Behind the Back should I do?

Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Biceps Stretch Behind the Back good for beginners?

Yes. Biceps Stretch Behind the Back is rated beginner, so it's a sound choice while you learn to train the biceps.

How many calories does Biceps Stretch Behind the Back burn?

About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.

What is a good alternative to Biceps Stretch Behind the Back?

Other exercises for the biceps include Biceps Curl Resistance Band, Cable Biceps Curl (Ez-Bar), Barbell Biceps Curl and Biceps Curl Cable.

For developers

Use Biceps Stretch Behind the Back in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_4J6RUE" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_4J6RUE",
  "name": "Biceps Stretch Behind the Back",
  "model": "male",
  "target": "Biceps",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_4J6RUE/mp4-720.mp4?…",
    "poster": "https://…/ex_4J6RUE/poster.jpg?…"
  }
}