How to Do Single Arm On Wall Side Biceps Stretch

Single Arm On Wall Side Biceps Stretch is a biceps exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Biceps

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Single Arm On Wall Side Biceps Stretch

  1. 01Stand perpendicular to a wall and extend one arm behind you, placing the palm flat against the surface at shoulder height.
  2. 02Turn the thumb upward and press the entire length of the arm and hand into the wall.
  3. 03Gently rotate the chest and hips away from the wall until a stretch is felt in the front of the arm.
  4. 04Hold this position for thirty seconds while taking deep breaths to encourage tissue relaxation.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Single Arm On Wall Side Biceps Stretch

Primary Stabiliser Inactive

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Primary movers

  • Biceps Bends the elbow and curls weight toward the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Rotate the torso away from the wall slowly to find the exact angle that creates a stretch in the bicep without shoulder pain.

Same coaching engine used inside the A90 app

05 / FAQ

Single Arm On Wall Side Biceps Stretch questions

What muscles does Single Arm On Wall Side Biceps Stretch work?

Single Arm On Wall Side Biceps Stretch is catalogued as a biceps exercise in A90 Training Club, with the biceps as its primary muscle group.

How do you do Single Arm On Wall Side Biceps Stretch correctly?

Stand perpendicular to a wall and extend one arm behind you, placing the palm flat against the surface at shoulder height. Turn the thumb upward and press the entire length of the arm and hand into the wall. Gently rotate the chest and hips away from the wall until a stretch is felt in the front of the arm. Hold this position for thirty seconds while taking deep breaths to encourage tissue relaxation.

What is the A90 coach tip for Single Arm On Wall Side Biceps Stretch?

Rotate the torso away from the wall slowly to find the exact angle that creates a stretch in the bicep without shoulder pain.

Is Single Arm On Wall Side Biceps Stretch suitable for beginners?

Single Arm On Wall Side Biceps Stretch is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Single Arm On Wall Side Biceps Stretch?

No. Single Arm On Wall Side Biceps Stretch is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes single arm on wall side biceps stretch into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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