Stretching for Muscle Building

To enhance muscle training stretch your biceps before and after weight workouts. Warm up beforehand with a minimum 5 minute cardio workout and some light reps.

For your triceps, pretend you are doing a dumbbell biceps curl, but without any weight. At the top of the movement, rotate your wrists as far outward as you can.

For your biceps, hold your arms straight down to your sides and rotate your palms inward.

In each case hold the stretch for 15 to 30 seconds, and repeat between reps.

Keep moving between reps
If you just sit still and rest it is actually counterproductive to your weight-training. If you keep moving, you enhance your circulation and help prevent your muscles from tightening up. Plus, as a bonus, you burn extra calories.