28-Days-to-Lean Meal Plan
With the right plan and the right discipline, you can get seriously shredded in just 28 days.
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The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press
At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.
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Girls
The 50 Best Fitness Influencers on Instagram
Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.
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Open search bar button
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Search M&F
Featured Articles
Pro Tips
The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press
At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.
Read article
Girls
The 50 Best Fitness Influencers on Instagram
Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.
Read article
Biceps Exercises
Biceps Stretch
- Skill Level Beginner
- Type Stretching
- Equipment No Equipment
- Body parts Biceps, Forearms
The biceps stretch increases flexibility of the biceps.
Instructions
-
Place hands together behind your back, interlocking your fingers so your palms face each other. Rotate your wrists away from your body so your palms face downward. This is your starting position.
-
Lift your arms away from your body until you feel a stretch in the biceps. Hold for 20 seconds then return to starting position.
Trainer’s Tips
- Make sure to hold the stretch long enough. Hold for at least 20 seconds.
- Avoid rounding your shoulders. Maintain a flat back and lifted chest throughout the movement.
