Exercise guide
Elbow Flexor Stretch
- Beginner
- Isolation
- Timed hold
- Shoulders
- Upper arms
This unilateral stretch targets the biceps brachii and brachialis by extending the elbow and rotating the torso away from a fixed point. It is highly effective for improving elbow extension range of motion and relieving tension in the upper arms and chest.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand perpendicular to a wall or sturdy vertical post with your feet shoulder-width apart.
- Extend your target arm and place your palm flat against the wall at shoulder height.
- Position your hand so the thumb is pointing upward or slightly backward.
- Keep your shoulder down and back, avoiding any shrugging toward the ear.
How to do it
- Slowly rotate your torso and hips away from the wall while keeping your arm fixed and elbow fully extended.
- Exhale as you rotate to deepen the stretch, stopping when you feel a mild pull through the front of the arm.
- Hold the position for 20-30 seconds while maintaining deep, diaphragmatic breathing.
- Slowly rotate back to the starting position and repeat on the opposite side.
Form checklist
- Ensure the elbow remains locked straight to maximize the stretch on the flexor muscles.
- Keep the palm and fingers in full contact with the wall throughout the movement.
- Maintain an upright posture and avoid leaning forward or arching the lower back.
- Rotate the entire torso as a single unit rather than just turning the head.
Pro tips
- To target different heads of the biceps, experiment with placing your hand slightly above or below shoulder height.
- Focus on the mind-muscle connection by imagining your bicep lengthening from the shoulder all the way to the inner elbow.
Make it harder
- Rotate your hand on the wall so the thumb points downward to increase the stretch on the distal biceps tendon.
- Gently lean your body weight forward slightly while rotated to add a chest and anterior deltoid stretch component.
Frequently asked
- What muscles does the elbow flexor stretch work?
- The elbow flexor stretch primarily targets the biceps, and also works the deltoids and rotator cuff as secondary muscles.
- What equipment do you need for the elbow flexor stretch?
- The elbow flexor stretch requires no equipment — just your body weight.
- Is the elbow flexor stretch good for beginners?
- Yes. The elbow flexor stretch is a beginner-friendly movement and a strong foundation to build on.