Your biceps cross both shoulder and elbow joints. Tight biceps limit elbow extension and shoulder extension. These exercises maintain bicep mobility for complete arm function. Get personalized mobility routines: Start your 14-day free trial Why This Matters The long head of the bicep attaches at the shoulder. Bicep tightness contributes to shoulder impingement and anterior shoulder pain. Maintaining bicep flexibility protects both elbow and shoulder. The Exercises Practice these exercises in order. Move slowly and respect your current range of motion. Exercise 1 JME 223 Join your hands together behind your back and reach backward to find a stretch in your chest/shoulder area. Exercise 2 JME 44 Starting with your hand at the side, bring your arm up, over your head, then back down to the side. Exercise 3 JME 46 Starting with your hand at your side and your palm facing forward, move your arm up, over your head, then back down. Exercise 4 JME 221 With your arm extended to your side, bend at your elbow to raise and lower your hand. Exercise 5 JME 227 Starting with your arms to your side at 90 degrees, reach above your head to touch both hands together. Tips for Success Stretch biceps with elbow extended and arm behind you Doorway stretches work well for biceps Pulling exercises tighten biceps; stretch after Address biceps alongside shoulder mobility Foam rolling the bicep can help release tension How Often to Practice Stretch after pulling exercises and upper body training. Include in regular arm mobility routine. Build Your Mobility Practice Consistency matters more than duration. simplmobility provides joint-specific routines in 2-3 minute sessions that fit into any schedule. Start Your Free Trial