July 7, 2020

Upper Arm Stretches Videos And Instructions


Want to do some upper arm stretches? Here you’ll find out how to stretch your biceps (muscles at the front of your upper arms) and your triceps (muscles at the back of your upper arms).

It’s important that you stretch both areas. If one muscle group feels tighter than the other, stretch the tight muscles more often.

Easy Bicep Stretches

This stretch also targets your chest and shoulders.

Here’s the text version of this arm stretching exercise.


  1. Stand upright with one arm straight out at your side.
  2. Place the outstretched hand on a support – a door handle, a shelf or whatever – at shoulder height. Your thumb should be pointing upwards.
  3. Without moving the stretched arm, twist your body away from that arm.
  4. Stop when you can feel the tension in your bicep muscles and chest.
  5. Hold for 20 to 30 seconds.
  6. Switch sides to repeat.

Easy Tricep Stretches

This targets your triceps as well as your shoulders.

Here’s the text for these stretches.


  1. Stand upright.
  2. Lift one arm over your head.
  3. Bend the elbow of that arm.
  4. With the other hand, pull the elbow of the bent arm towards your head.
  5. Stop pulling when you can feel mild tension at the back of your upper arm.
  6. Hold for 20 to 30 seconds.
  7. Switch side and repeat.

Extra Tip

  • You can also do this sitting on a chair or on the floor.

These arm muscle stretches are simple and easy to do any time and anywhere. Stretch your arm muscles every time after your workout. This will ensure your muscles are flexible and you’ll reduce your post-exercise soreness and stiffness.