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Stretching Biceps With Muscle Pumps

One of the goals of strength training is to feel that initial muscle pump. You know your muscles are responding to your workout when you feel the rush of blood to the area and see the slight increase in muscle size. When you exercise your biceps with adequate resistance, you will feel the muscle in the upper arm pump up. When the muscle is slightly extended from the workout, stretching may be needed to restore flexibility.

  1. Standing Stretch

    • A strong pump in your biceps requires stretching. Increasing the flexibility in your biceps will reduce muscle soreness and risk of injury from pulling a bicep that is too tight. The easiest bicep stretching exercise is to stand tall with your hands clasped behind your back. Straighten your arms behind you and then flip your hands over so your palms face toward the floor. You should feel the stretch in your upper arms.

    Wall Stretch

    • If your muscles are extremely pumped, you may not be able to reach your hands behind your back. In this case, use a wall to assist your stretch. Stand facing away from the wall, approximately two to three feet away from it. Bend forward and place your hands on the wall slightly higher than your hips and as close together as possible with your fingers pointing up. Return your torso upright as you bend your knees and lower your hips slightly until you feel the stretch in your biceps.

    Assisted Stretch

    • If your biceps are so pumped and tight that you are unable to grasp your hands or stretch out to touch a wall, try a different prop such as a table top. Stand facing away from the table and reach back to place your right forearm on the table. Situate your palm inward with your thumb down. Gently press your hand toward the floor until you feel the stretch in your upper arm. Repeat the stretch with your left arm.

    Flexibility Guidelines

    • Once you reach as deep as you can into your biceps stretch, maintain the position for at least 15 to 30 seconds. Slowly release the stretch and then repeat it two to four times. Breathe normally and deeply as you hold the stretch. When you exhale, aim to sink a little deeper into the stretch. You should not feel pain, just a slight muscle-pulling sensation. If you experience extreme discomfort, release the stretch.

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