How to Relieve Sore Biceps with Simple Post-Workout Stretches

Ever finish an arm day at the gym and feel like your biceps are on fire the next morning?

That soreness—sometimes so strong you struggle to lift your coffee mug—is completely normal. In fact, research from the American College of Sports Medicine shows that up to 50% of people experience Delayed Onset Muscle Soreness (DOMS) after resistance training, especially when targeting smaller muscles like the biceps.

The good news? With the right stretches and recovery habits, you can ease that discomfort, improve flexibility, and even prevent long-term stiffness.

As a certified personal trainer, I’ve helped countless clients bounce back quicker after tough upper-body sessions, and today, I’ll share the exact strategies that work.

Why Do Your Biceps Get Sore After a Workout?

When you lift weights—especially during curls, pull-ups, or rows—your biceps undergo tiny microtears. This is part of the muscle-building process: your body repairs those microtears, making your muscles stronger and bigger.

The soreness you feel 12–24 hours later is typically DOMS (Delayed Onset Muscle Soreness). It’s common, temporary, and usually peaks within 48 hours. But here’s the key: while mild soreness is normal, sharp or prolonged pain could signal an injury, like a biceps strain or tendonitis.

Quick Fact: Studies show that eccentric exercises (like lowering a dumbbell slowly during curls) are most likely to cause DOMS.

Ever wonder why you bruise after a tough workout? Discover how your body responds to strain and effort.

Benefits of Stretching Your Biceps After a Workout

Stretching after your session isn’t just about “feeling good.” It actually brings measurable benefits:

• Boosts circulation: Improves blood flow, helping flush out lactic acid buildup.
• Reduces stiffness: Prevents that “tight arm” feeling the next day.
• Enhances flexibility: Better range of motion means more effective lifts.
• Speeds recovery: A 2018 review found that light stretching reduces soreness perception by up to 20%.
• Helps mental relaxation: Ending a workout with stretches signals your nervous system to cool down.

Warm-Up Before Stretching (Optional but Recommended)

Before diving into static stretches, it’s a good idea to warm up your arms with dynamic moves. Think of it like oiling a hinge before stretching it open.

• Arm circles (forward & backward, 10 reps each)
• Wall slides (5–8 reps)
• Resistance band pull-aparts (10–12 reps)

Just 3–5 minutes is enough to get your blood flowing and muscles ready.

Best Bicep Stretches for Post-Workout Relief

Here are the most effective biceps stretches you can do right after lifting:

1. Standing Wall Biceps Stretch

• Stand side-on next to a wall.
• Place your palm on the wall at shoulder height, fingers pointing backward.
• Slowly rotate your body away until you feel a stretch in your biceps and chest.
• Hold for 20–30 seconds.

Perfect for opening tight chest and arm muscles after push/pull workouts.

2. Behind-the-Back Biceps Stretch

• Stand tall and clasp your hands behind your back.
• Straighten your arms and gently lift them away from your body.
• Keep your chest open.
• Hold for 20–30 seconds.

Trainer tip: This stretch hits the long head of the biceps and also improves posture.

3. Seated Biceps Stretch

• Sit on the floor with your hands placed behind you, fingers pointing away.
• Slide your hands back slowly, keeping your palms flat.
• Lean slightly backward until you feel the stretch.

This is a beginner-friendly stretch, great for easing tightness from desk jobs too.

4. Doorway Stretch (Chest + Biceps Combo)

• Stand in a doorway and place both hands on the frame at shoulder height.
• Step one foot forward and lean gently until you feel a stretch across your chest and biceps.

This one’s a multitasker: it relieves tension in both your arms and chest.

5. Towel Stretch for Biceps

• Hold a towel behind your back, one hand overhead and the other at your lower back.
• Gently pull downward with the bottom hand to stretch the top arm.
• Switch sides.

Great for improving shoulder mobility along with bicep flexibility.

6. Tabletop Stretch (Palms on Table)

• Stand facing a table.
• Place your palms flat on the surface, fingers pointing back toward you.
• Lean slightly back until you feel a stretch.

This one targets both your biceps and forearms, especially useful for people who type a lot.

7. Overhead Biceps Stretch

• Reach one arm overhead and bend at the elbow.
• Use your opposite hand to gently press the bent elbow back.
• Hold for 20–30 seconds.

Helps increase length and mobility in your arm muscles.

Ready to push your bicep gains even further? Explore our guide on the best gym machines for bicep growth, packed with tips to supercharge your workout!

Other Ways to Relieve Sore Biceps

Stretching is powerful, but it’s just one tool. Pair it with these recovery methods:

• Active recovery: light cardio, yoga, or mobility drills.
• Massage or foam rolling: reduces muscle knots and improves blood flow.
• Hydration & nutrition: water + protein-rich meals help muscle repair.
• Heat vs. Ice: use ice for acute soreness/swelling, heat for stiffness.
• Sleep: Muscle growth and repair peak during deep sleep cycles.

Client Testimonial:
“After adding simple stretches and recovery tips into my routine, I noticed my soreness went from lasting three days to just one,” – Daniel, 34, client training for his first Spartan Race.

Prevention Tips to Reduce Bicep Soreness

You don’t always have to suffer from sore arms. Here’s how to prevent it:

• Warm up and cool down every session.
• Progress slowly—don’t double your weights overnight.
• Prioritize good form over heavy lifting.
• Mix in mobility work weekly.
• Allow rest days to let muscles heal.

When to See a Doctor or Physiotherapist

Mild soreness = normal. Sharp pain = red flag. Seek help if:

• Pain is severe or sharp.
• Bruising or swelling occurs.
• You can’t move your arm without pain for more than 5–7 days.
• You suspect a biceps tendon injury.

For more insights, don’t forget to explore how training both biceps and triceps on the same day can optimize your workouts and deliver balanced strength gains—there’s plenty to learn!

FAQs

Key Takeaways

Sore biceps after a workout are a badge of honor—they mean your muscles are adapting and growing. But soreness shouldn’t leave you sidelined. By adding simple stretches, active recovery, and smart prevention habits, you can relieve discomfort, recover faster, and get back to training stronger.

Remember: consistency in recovery is just as important as consistency in training. Treat your biceps well, and they’ll reward you with strength, mobility, and power in every rep.

Ready to Reach Your Goals?

At Community Strength Austin, we’re here to help you train smarter and recover better. Whether you’re aiming to build strength, improve mobility, or enhance overall fitness, our personal trainers provide expert guidance tailored to your needs. Don’t just push through workouts—build a strategy that prioritizes both progress and recovery.

Contact us today to take the next step in your fitness journey!