ex_MC4IDS

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Upper Arms · Body Weight

Single Arm Extended Pull Downwards Biceps Stretch

beginnerflexibilityOne side at a timeMale & female model

Single Arm Extended Pull Downwards Biceps Stretch is a beginner isolation flexibility exercise that works the biceps (upper arms), with the forearms assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds per side, 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

Secondary muscles

Forearms

How to do Single Arm Extended Pull Downwards Biceps Stretch

Extend one arm in front of you, palm facing up.
With your other hand, gently pull your fingers down toward the floor.
Keep your arm straight until you feel a stretch in your biceps and forearm.
Hold, then switch arms.

Form tips

Keep your elbow straight.
Pull gently.

Single Arm Extended Pull Downwards Biceps Stretch alternatives

Barbell Single Arm Biceps Curl

Biceps · intermediate

Kettlebell Single Arm Curl

Biceps · intermediate

Single Dumbbell Biceps Curls

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Hammer Strength Mts Iso-Lateral Biceps Curl Single Arm

Biceps · beginner

More biceps exercises

Single Arm on Wall Side Biceps Stretch

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Single Arm Palm Down on Wall Biceps Stretch

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Biceps Stretch Behind the Back

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Both Arms Behind on Wall Biceps Stretch

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Cable One Arm Inner Biceps Curl

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Hammer Strength Mts Iso-Lateral Biceps Curl Both Arm

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Hammer Strength Mts Iso-Lateral Biceps Curl Arm Alternating

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Biceps Curl Resistance Band

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Single Arm Extended Pull Downwards Biceps Stretch FAQ

What muscles does Single Arm Extended Pull Downwards Biceps Stretch work?

Single Arm Extended Pull Downwards Biceps Stretch mainly works the biceps in the upper arms. The forearms work as secondary muscles.

What equipment do you need for Single Arm Extended Pull Downwards Biceps Stretch?

None. Single Arm Extended Pull Downwards Biceps Stretch is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Single Arm Extended Pull Downwards Biceps Stretch should I do?

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

Is Single Arm Extended Pull Downwards Biceps Stretch good for beginners?

Yes. Single Arm Extended Pull Downwards Biceps Stretch is rated beginner, so it's a sound choice while you learn to train the biceps.

How many calories does Single Arm Extended Pull Downwards 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 Single Arm Extended Pull Downwards Biceps Stretch?

Other exercises for the biceps include Barbell Single Arm Biceps Curl, Kettlebell Single Arm Curl, Single Dumbbell Biceps Curls and Hammer Strength Mts Iso-Lateral Biceps Curl Single Arm.

For developers

Use Single Arm Extended Pull Downwards Biceps Stretch 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.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_MC4IDS" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_MC4IDS",
  "name": "Single Arm Extended Pull Downwards Biceps Stretch",
  "model": "male",
  "counterpartId": "ex_NZVX4Y",
  "target": "Biceps",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_MC4IDS/mp4-720.mp4?…",
    "poster": "https://…/ex_MC4IDS/poster.jpg?…"
  }
}