ex_I3KHBF

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Upper Arms · Body Weight

Single Arm on Wall Side Biceps Stretch

beginnerflexibilityOne side at a timeMale & female model

Single Arm on Wall Side Biceps Stretch is a beginner isolation flexibility exercise that works the biceps (upper arms), with the front shoulders and chest assisting. It needs only a wall. 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

Front Shoulders
Chest

How to do Single Arm on Wall Side Biceps Stretch

Stand beside a wall and place your hand on it at shoulder height with your arm straight.
Rotate your thumb downward.
Turn your body gently away from the wall until you feel a stretch in your biceps.
Hold, then switch arms.

Form tips

Keep your arm straight.
Breathe steadily.

Single Arm on Wall Side Biceps Stretch alternatives

Barbell Single Arm Biceps Curl

Biceps · intermediate

Single Dumbbell Biceps Curls

Biceps · intermediate

Kettlebell Single Arm Curl

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Hammer Strength Mts Iso-Lateral Biceps Curl Single Arm

Biceps · beginner

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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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Barbell Biceps Curl

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Single Arm on Wall Side Biceps Stretch FAQ

What muscles does Single Arm on Wall Side Biceps Stretch work?

Single Arm on Wall Side Biceps Stretch mainly works the biceps in the upper arms. The front shoulders and chest work as secondary muscles.

What equipment do you need for Single Arm on Wall Side Biceps Stretch?

You need only a wall.

How many sets and reps of Single Arm on Wall Side 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 on Wall Side Biceps Stretch good for beginners?

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

How many calories does Single Arm on Wall Side 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 on Wall Side Biceps Stretch?

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

For developers

Use Single Arm on Wall Side 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.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_I3KHBF" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_I3KHBF",
  "name": "Single Arm on Wall Side Biceps Stretch",
  "model": "male",
  "counterpartId": "ex_UX5Y23",
  "target": "Biceps",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_I3KHBF/mp4-720.mp4?…",
    "poster": "https://…/ex_I3KHBF/poster.jpg?…"
  }
}