The proper way to stretch your arms after lifting weights

It seems like the arms get the shaft when it comes to stretching. If you want two tickets to the gun show, make post-workout stretching part of your daily routine.

Just like any other body part, the muscles in the arms can’t grow without stretching the tough connective tissue, called fascia, in which your muscles are enclosed. Additionally, it helps in the recovery process and injury prevention. Your muscles will also have a wider range of motion. Try these easy arm stretches, provided by, next time you finish lifting weights.


  1. Stand with your feet hip-width apart, knees slightly bent and toes pointed forward.
  2. Lift both arms out to your side at shoulder height, keeping shoulders even with each other.
  3. Twist your wrists until your palms are facing behind you.
  4. You should feel the stretch in your bicep muscles. If you don’t feel the stretch, gently push your arms back and slightly behind you until you feel the stretch.
  5. Hold for at least 30 seconds and remember to breathe.

To deepen this stretch, use a brace like a wall or a pole.


  1. Stand with your feet hip-width apart, toes pointing forward and your knees slightly bent.
  2. Bring your right arm straight up by your ear.
  3. Bend the arm at the elbow, dropping your right hand to your left shoulder behind your back.
  4. Point your right fingers down to touch the back of the shoulder blade.
  5. Take your left arm across the top of your head lightly grabbing slightly past the right elbow.
  6. Deepen the stretch by gently pulling with your left hand until you feel the stretch, but not to the point you feel pain.
  7. Hold for at least 30 seconds while breathing in and out.

Repeat with the left arm.

Wrists & forearms

  1. Extend your arm in front of you with your palm up.
  2. Bend your wrist, pointing your hand toward the floor.
  3. With your other hand, gently bend your wrist farther until you feel a mild to moderate stretch in your forearm.
  4. Hold for at least 15 to 30 seconds. 
  5. Repeat, but this time, extend your arm in front of you with your palm up.

Specific forearm stretch:

  1. Place your left hand (palms facing down) on top of your righthand fingers (right palm facing up). This will look like you are shaking hands with yourself, but only at the fingers and not the full hand.
  2. Extend your right arm, straightening your elbow.
  3. When you do this, your right wrist should be bent with your fingers slightly pointing toward your body.
  4. Hold for 30 seconds and repeat on the other arm.


  1. Standing up straight, bend slightly at the knee with feet hip-width apart.
  2. Bend your right arm at the elbow, and extend it across your chest.
  3. Place your left hand slightly behind your elbow to support the right arm during the stretch.
  4. You should feel the stretch in your right arm and shoulder.
  5. Hold the stretch for 30 seconds.
  6. Repeat on the other side.