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Flexibility
Flexibility

Stretch: Biceps (Door Frame)

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Historical reference: its only source is the original reference manual, and some of it may be out of date. Not used for AI answers until re-sourced.

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stretchbicepsdoor-frameexternal-rotationstatic

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Exercise demo
In one line

Standing with your back to a door frame, rest a hand against it with the arm externally rotated and thumb down, then try to roll the biceps to face upward.

Detail

Target area: Biceps. (Diagram 8)

Steps:

  1. Stand upright with your back to a door frame.
  2. Rest one hand against the door frame with your arm externally rotated at the shoulder, forearm extended, and your hand pronated with your thumb pointing down.
  3. Exhale, and attempt to roll your biceps so they face upward.
  4. Hold the stretch and relax.

Key facts

  • Position: standing with back to a door frame; hand against the frame, arm externally rotated, forearm extended, hand pronated (thumb down).
  • Action: attempt to roll the biceps so they face upward.
  • Static stretch: hold and relax.

Connections

Sources

Historical reference · reference manual (page cited)
p.616
Pages: 616.

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Atlas Connections

Biceps Brachii
The strongest flexor of the elbow joint (long and short heads); flexes the elbow, supinates the forearm, and weakly flexes the shoulder; a 2-joint muscle (ROM 135°).
Static Stretching
Stretching to the farthest point and holding the position — the safest technique, requiring the least energy and giving time to reset the stretch reflex, change length, and relax the muscle via the GTOs.
Stretch: Triceps (Overhead Elbow Pull)Closely related
Raise one arm overhead with the hand on the shoulder blade, grasp the elbow with the opposite hand, and pull the elbow behind the head.