How to Do Single Arm Palm Down On Wall Biceps Stretch

Single Arm Palm Down On Wall 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 Palm Down On Wall Biceps Stretch

  1. 01Stand side-on to a wall with the feet staggered for stability.
  2. 02Extend the arm closest to the wall and place the palm flat against the surface at shoulder height.
  3. 03Point the fingers directly behind the body to maximize the stretch through the forearm.
  4. 04Rotate the chest slowly away from the wall until a stretch is felt in the front of the arm.
  5. 05Hold the position for thirty seconds while maintaining a soft bend in the elbow.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Single Arm Palm Down On Wall 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

To increase the stretch in the biceps and pec minor, gently rotate the torso and hips away from the wall while keeping the palm flat.

Same coaching engine used inside the A90 app

05 / FAQ

Single Arm Palm Down On Wall Biceps Stretch questions

What muscles does Single Arm Palm Down On Wall Biceps Stretch work?

Single Arm Palm Down On Wall 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 Palm Down On Wall Biceps Stretch correctly?

Stand side-on to a wall with the feet staggered for stability. Extend the arm closest to the wall and place the palm flat against the surface at shoulder height. Point the fingers directly behind the body to maximize the stretch through the forearm. Rotate the chest slowly away from the wall until a stretch is felt in the front of the arm. Hold the position for thirty seconds while maintaining a soft bend in the elbow.

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

To increase the stretch in the biceps and pec minor, gently rotate the torso and hips away from the wall while keeping the palm flat.

Is Single Arm Palm Down On Wall Biceps Stretch suitable for beginners?

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

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

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

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