Standing biceps stretch

This upper arm stretch is great for your biceps because you don't need props. No need to wait until after your workout to perform this stretch. Try doing it right after you complete your biceps curls during your upper body workout.

To do this stretch, follow these steps:

1. Stand up tall with your feet shoulder-width apart and your arms extended to the side, palms facing forward — about shoulder height (see Figure 4-14a).

2. Inhale and as you exhale rotate your thumbs downward and back (see Figure 4-14b).

3. Hold the stretch for 30 seconds and release.

A few do's and don'ts for this stretch:

1 Do breathe through the entire stretch. 1 Do stay relaxed.

1 Do keep your shoulders down and chest lifted. 1 Do look forward through the entire stretch. 1 Don't let your shoulders round. 1 Don't drop your head forward.

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