Where does the bicep get sore after lifting with arms back?
Biceps brachii regional shear modulus following elbow flexion exercises at different muscle lengths.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
When people lift weights with their arms stretched back, one part of the bicep muscle gets stretched more and may get more sore. Scientists used a special machine to see how stiff the muscle was before and after lifting.
Surprising Findings
Most people’s biceps became *less* stiff in a specific region after intense exercise, rather than more tense or swollen as commonly expected.
Most assume muscles get tighter or harder after lifting due to fatigue or swelling, but decreased shear modulus may indicate micro-damage or fluid accumulation — a sign of strain, not recovery.
Practical Takeaways
Limit heavy biceps training with arms extended behind the body (e.g., incline curls) if you're new to lifting or have a history of bicep pain.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
When people lift weights with their arms stretched back, one part of the bicep muscle gets stretched more and may get more sore. Scientists used a special machine to see how stiff the muscle was before and after lifting.
Surprising Findings
Most people’s biceps became *less* stiff in a specific region after intense exercise, rather than more tense or swollen as commonly expected.
Most assume muscles get tighter or harder after lifting due to fatigue or swelling, but decreased shear modulus may indicate micro-damage or fluid accumulation — a sign of strain, not recovery.
Practical Takeaways
Limit heavy biceps training with arms extended behind the body (e.g., incline curls) if you're new to lifting or have a history of bicep pain.
Publication
Journal
Journal of biomechanics
Year
2025
Authors
Amanda de Oliveira Silva, Maria Clara Albuquerque Brandão, Thiago Torres da Matta, L. F. de Oliveira
Related Content
Claims (4)
When you move your arm backward, it stretches your biceps because the muscle runs over your shoulder joint — and when you move your arm forward, the biceps gets shorter.
After heavy bicep workouts, most guys show reduced muscle stiffness in a specific part of the bicep—especially when the arm is stretched out—meaning that area might get worked harder during certain movements.
If you're into weight training, where you position your shoulder affects how stretched your biceps are and how stiff they feel before exercising — especially when your arm is pulled back behind you.
This scan can see how stiff your biceps get before and after a workout, and might help track muscle changes without needles or surgery — especially for guys who lift weights regularly.