Biceps.

Stand facing a wall. Extend one arm straight out to the side, palm on the wall, fingers pointing backward. Rotate your body away from the wall.

Stand tall. Clasp your hands behind your back, with your palms together. Straighten your arms and lift them slightly away from your body.

Extend your arm forward, fingers pointing towards the floor. Use your opposite hand to increase the stretch by bending your hand more.

Sit on the floor feet on the ground and knees angeld. Put your hands on the ground behind your back hands facing your feet. Lean backwards into your biceps.

Place foam roller under the biceps, and place your body weight on it. Slowly roll the bicep over the foam roller.