Elbow bends during the stretch
The arm should stay as straight as possible; bending reduces the bicep long head stretch.
Overactive muscles
Biceps brachiiAnterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗Mobility · Upper Body
Doorway Bicep / Anterior Shoulder Stretch
Coaching cues
- Stand in a doorway; place one hand on the frame with the thumb pointing down
- Gently rotate the body away from the hand — feel the stretch in the bicep and anterior shoulder
- Hold 20 to 30 seconds; switch sides
- Counteracts the internal rotation pattern common in pushing athletes
Common faults 2
Leaning the entire trunk rather than rotating
The rotation should come from the shoulder and thorax; leaning sideways targets the lat.
Overactive muscles
Pec majorAnterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗