Fysiqal
Flexibility
Flexibility
Stretch: Biceps (Door Frame)
Evidence-grounded — sourced from Fysiqal's fitness knowledge graph· 1 min read
stretchbicepsdoor-frameexternal-rotationstatic
0% read · 1 min left
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:
- Stand upright with your back to a door frame.
- 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.
- Exhale, and attempt to roll your biceps so they face upward.
- 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
- static-stretching — technique used.
- biceps-brachii — muscle stretched.
- stretch-triceps-overhead — companion arm stretch.
SourceReference manual
p.616
Pages: 616.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.
Explore related topics
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.