Bicep Stretches

[reddragon4954]

What are some good ways or exercises to stretch the bicep?

 

[Big A]

Stand up, pull your hand against a wall corner, arms straight, face away from the wall, gently lean forward, so the bicep gets stretched.

 

[1badboy]

Bicep Stretches- DC Style

BICEPS: Olympic bar in a power rack or squat rack about neck high -- face away from it and reach back and put both hands over the bar gripping it -- now either sink down with one leg forward/one leg back or better yet squat down and try (I say try because its absolutely excruciating) to kneel. Go down to the stretch that is almost unbearable and then hold that for 45 to 60 seconds. Your own bodyweight is the load. What I do is put the bar at a place on the squat rack in which I can kneel at a severe stretch and then try to sink my ass down to touch my feet. If it's too easy I put the bar up to the next rung.

(From a post by Xcel containing many DC Stretches - thanks DC and Xcel)
http://www.professionalmuscle.com/forums/showthread.php?t=5760

 

[Wynn]

Look Up "skin the cat". It's a gymnastic style stretch that John Parrillo has among his fascial stretches. It is done from a chinning bar usually with wrist straps for safety. It stretches more than biceps- chest & shoulders. If I find something with better detail I will post it later.

 

[Wynn]

This should do it!

Ok I dug up my book so I could describe it properly. I'll just type what's in the book.

Skin-the-cat


"Begin by taking an overhand grip on the pull-up bar. Bend your knees and pull yourself up. Invert your body, pulling your feet in throught the opening created by your hands. Then rotate around to a hanging position. On your way down, tuck your knees to your chest. At the completion of the movement, point your toes and try to touch the floor. Get help from your partner if necessary. Use total muscular control when performing the stretch."

Wide grip= arms stretch
Medium grip= chest stretch
Narrow grip= shoulder stretch


Parrillo, John & Greenwood-Robinson Maggie (1993) High-Performance Bodybuilding Fascial Stretching pg 149 Perigee Books New York,NY 10016

 

[slayer66]

rack deads with 5 plates..works perfect !