- Stand close to a vertical bar or any edge like a wall.
- Keep your arm fully extended, with the thumbs up, and press your fingers against the
bar or wall, as shown in the picture).
- Turn your body away from the wall, until you feel a stretch in the biceps.
- Hold stretch for 20-30 seconds, then repeat with the other arm.
- This exercise is difficult to grasp by beginners. Experiment with different
positions of the hand, and different turning angles, until you feel a stretch in the