biceps stretch

Special biceps stretching: 3 exercises to perform

The biceps are the long muscles that mainly allow the forearm to flex towards the arm. Located between the scapula and the radius, they are involved in the movement of the upper body. To avoid injuries and to facilitate the contraction of the muscle before a training of body-building, it is necessary to make initially of the heatings. If that is well anchored in the head of the practitioners of body-building, the stretching of end of session them, are often forgotten. Especially since during your training sessions you will need your arms most of the time to perform the numerous exercises of your bodybuilding program. It must be said even more, for all the upper body exercises, you will use your biceps.

Stretching once or twice a week, outside your usual weight training sessions, is a must. Here are 3 special biceps stretching exercises that you can easily perform and integrate into your bodybuilding routine.

Special biceps stretch n°1: try simple stretching exercises

It is possible to stretch the biceps using a passive stretching method that does not require much physical effort. This technique allows to regulate a lack of flexibility and to release the muscular tensions accumulated during the week. It is also ideal for a better physical and mental recovery after weight training.

biceps stretch

To start the stretching session, stand in front of a vertical support and hold on to it with your hands at shoulder height. You should then bend your chest forward while making sure to keep your head up. Hold the position for 20 to 30 seconds, return to your initial position and rest for 2 seconds. To feel the joint benefits of this muscle stretching exercise, you must perform it several times.

Biceps stretching exercises n°2: static stretching

These static stretching exercises involve muscles such as the pectorals, forearms, anterior and posterior deltoids. They are aimed at both beginners and experienced muscle builders who want to improve muscle flexibility.

biceps brachii stretching

To begin, you must have your back to a bar or a support that looks like one. Then reach back with your hand so that you can grab the bar with your palm facing up. Hold the position for 15 to 30 seconds until you feel a stretch, then return to the starting position. If necessary, adjust the height of the attachment to your flexibility to increase the range of motion and stimulate the muscle fibers much more.

Stretching exercise 3: Bicep curls

This exercise of musculation makes it possible to maintain the force of the arm and to develop the tonicity of the muscular groups of the member. Its execution requires a good technique and the use of dumbbells. For a beginning, loads of 0,5 to 1,5 kg are ideal to build up muscle and avoid tears or muscular lesions. Always to prevent injuries, the other parts of the body must remain immobile during these dynamic stretches.

Bending can be done while sitting or standing. The most important thing is to have a posture that provides a solid foundation. This involves holding your feet hip-width apart, knees slightly bent, back straight and abdomen contracted. Next, grasp the load firmly in one hand, turn the palm forward and keep the arm extended at your side.

Exhale, bend your elbow and raise the load vertically to shoulder height with a contraction. Take a few seconds to rest, breathe in and slowly lower the load to the starting position. After a short break of 5 to 10 seconds, you can start the exercise again.

there are other methods with rubber bands or other similar biceps stretches. Stretching lasts only a few minutes, so for those who think it is a waste of time, it is actually very beneficial to keep your muscles healthy. Stretching should be done after every workout.

Do you want a complete bodybuilding program to follow?

Here are some other articles to read about stretching:

  1. Quadriceps stretches 
  2. Gluteal stretching
  3. Back stretching
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One Comment

  1. Julien all the articles on the stretching of each muscle is really top but if at our age we know that the stretching is very important to maintain our tendons and articulations the small young people who begin them unfortunately do not make them
    too bad

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