The elbow flexor stretch targets the biceps brachii, brachialis, and brachioradialis — the muscles that flex the elbow. Performed by extending one arm fully and pressing the back of the hand against a wall, it counteracts tightness from heavy pulling and curling exercises.
Muscle Group
Biceps, Forearms
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Stretches the biceps brachii and brachialis
- Counteracts tightness from heavy pulling and curling
- Improves elbow extension
- Helps prevent elbow tendinitis
- No equipment needed beyond a wall
- Quick and accessible
How to perform
- Stand facing a wall, arm’s length away.
- Extend your right arm straight to the side at shoulder height. Palm facing the wall.
- Place your right palm flat against the wall with fingers pointing back behind you.
- Slowly rotate your body away from the wall while keeping the arm straight and the palm on the wall.
- Feel the stretch through your right biceps and forearm.
- Hold for 20 to 30 seconds. Breathe deeply.
- Switch arms and repeat.
- Adjust the angle of the arm (higher or lower) to target different fibers.
FRONT VIEW
BACK VIEW
Chest
Primary