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Upper Arms · Body Weight
Both Arms Behind on Wall Biceps Stretch
Both Arms Behind on Wall Biceps Stretch is a beginner isolation flexibility exercise that works the biceps (upper arms), with the chest and forearms assisting. It needs only a wall. 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
- Shoulders · Anterior Deltoids
Secondary muscles
- Chest · Pectoralis Major
- Forearms · Forearm Flexors, Forearm Extensors
How to do Both Arms Behind on Wall Biceps Stretch
- Stand upright facing away from a wall and place both palms facing upward against it behind your body with your arms fully extended.
- Bend your knees slowly while keeping your hands against the wall until you feel a gentle stretch in your upper arms and shoulders.
- Keep your elbows fully extended, your chest up, and hold the stretch for the desired duration.
- Return to starting position to release tension.
Form tips
- Keep both elbows fully extended throughout the stretch.
- Stand tall and avoid leaning your torso forward.
- Bend your knees gradually, reaching a comfortable stretch without feeling pain.
- Breathe slowly and evenly while holding the stretch.
Both Arms Behind on Wall Biceps Stretch alternatives
More biceps exercises
Both Arms Behind on Wall Biceps Stretch FAQ
What muscles does Both Arms Behind on Wall Biceps Stretch work?
Both Arms Behind on Wall Biceps Stretch mainly works the biceps in the upper arms (Biceps Brachii and Anterior Deltoids). The chest and forearms work as secondary muscles.
What equipment do you need for Both Arms Behind on Wall Biceps Stretch?
You need only a wall.
How many sets and reps of Both Arms Behind on Wall Biceps Stretch 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 Both Arms Behind on Wall Biceps Stretch good for beginners?
Yes. Both Arms Behind on Wall Biceps Stretch is rated beginner, so it's a sound choice while you learn to train the biceps.
How many calories does Both Arms Behind on Wall Biceps Stretch 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 Both Arms Behind on Wall Biceps Stretch?
Other exercises for the biceps include Hammer Strength Mts Iso-Lateral Biceps Curl Both Arm, Biceps Curl Cable, Barbell Biceps Curl and Biceps Curl Resistance Band.
For developers
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