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Doorway Bicep Stretch
A bodyweight stretch using a doorframe that targets the biceps, chest, and anterior shoulders to improve upper body flexibility and posture; commonly held for 15-30 seconds per set.
About Exercise
Equipment
Others
Difficulty
1/5 • Beginner
Primary Muscle Groups
Biceps, Chest
Secondary Muscles
Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Short Head
Chest
8/10Upper Chest, Mid Chest
Shoulders
7/10Anterior Delts
Forearms
5/10Flexors
Programming
Typical Rep Range
2-4 reps
Rest Between Sets
10-30 seconds • Brief recovery between holds
How to Perform
Stand in an open doorway with feet shoulder-width apart. Raise arms to shoulder height, bend elbows at 90 degrees, and place forearms flat against the doorframe with fingers pointing up.
- Step forward slightly with one foot to lean your chest through the doorway.
- Feel a gentle stretch in your biceps, chest, and front shoulders.
- Keep your back straight and shoulders relaxed.
- Hold the position steadily.
- Breathe deeply and evenly.
- Step back slowly to release.
- Repeat for desired sets.
Coaching Tips
Form Cues
- Keep shoulders down
- Back straight
- Chest lifted
- Gentle lean only
- Breathe steadily
- Core lightly engaged
Breathing
Inhale deeply to prepare, then exhale as you lean into the stretch; maintain steady breathing throughout the hold.
Tempo
0-0-5
Range of Motion
Lean forward until you feel a mild stretch in the front of your arms and chest, with elbows at 90 degrees and shoulders level; avoid excessive forward bend that causes back arch.
Safety
Safety Notes
- Avoid if acute shoulder or elbow pain exists
- Stop if sharp pain occurs
- Warm up first
- Do not force beyond comfort
- Consult professional for injuries
- Maintain neutral spine
Spotting
No spotting required; perform solo in a stable doorway.
Common Mistakes
- Rounding shoulders
- Arching lower back
- Jerking into stretch
- Holding breath
- Over-leaning causing pain
- Dropping head forward
When to Avoid
- Acute shoulder impingement
- Recent elbow injury
- Severe wrist issues
Flexibility Needed
- Basic shoulder flexion
- Adequate wrist extension
Build Up First
- None; suitable for all levels with modifications
Also known as
Door Frame Bicep Stretch, Wall Bicep Stretch, Doorway Arm Stretch
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