How to Get Longer Arms? 8 Ways to Increase Arm Length


Increasing Arm Length:

Every athlete craves longer arms. In a basketball game, long arms make you a better shooter, dunker, dribbler, and defense. 

Increasing arm length is quite possible through stretching exercises specifically focusing on the wingspan. Stretching helps to improve height, as well as make lengthy arms.



The following ways are helpful in increasing Arm length and wingspan for basketball  :

  1. Get a full range of motion to increase arm length
  2. Use your elbow for the full range of motion
  3. Improving posture will help improve arm length
  4. Physical therapy
  5. Improve shoulder width
  6. You can stretch your chest out like one arm to the right and one arm to left don't stretch just keep your arms open in the air Perpendicular
  7. Another exercise is to use pull-ups
  8. Do the exercise before sleep to promote growth hormones


Focus on the wingspan:

The wingspan is basically your arm's length from the tip of your fingers to the other hand tip when you perpendicularly lift your arms at a 180-degree angle. 


Your arms are attached to the shoulder blades muscles forming a wingspan and targeting these muscles, and stretching them will help increase Arm length by improving wingspan width.



There is a very simple exercise you can do without any weights or any equipment needed.


If you do this stretch daily for 3 sets, especially before sleep will increase your arm's length as your mobility and movement angles will increase drastically.



Put your arms elbow to the wall and your hands stretch towards the spine like you are touching your back spine The stretching will help the arm to move backward. Don't push too hard just a little gentle pressure is enough for the arm to get a good stretch.


You will get a temporary arm's length increase but if you do it daily for 3 sets and 10 mins each it will bring long-term results.


Unique Exercises to increase Arm Length:

Static Stretches: These involve holding a stretch for an extended period, targeting specific muscle groups. For wingspan improvement, focus on stretches that target the shoulders, chest, and back. 

Examples include the doorway stretch, where you place your arms on a door frame and lean forward, feeling the stretch in your chest and shoulders. Hold each stretch for 15-30 seconds and repeat 2-3 times.

Dynamic Stretches: Dynamic stretches involve controlled movements that gradually increase the range of motion and blood flow to the muscles. 

Arm circles, windmills, and dynamic chest stretches are excellent options for warming up before more intensive exercises. 

These stretches prepare your muscles for the demands of the workout while promoting greater flexibility in the arms.

PNF (Proprioceptive Neuromuscular Facilitation): PNF techniques involve a combination of passive stretching and isometric contractions. 

While typically performed with a partner, there are solo variations. 

For example, in a solo shoulder PNF stretch, extend your arm out to the side, apply light pressure against it with your other hand, and then relax and push the arm slightly further. 

This technique helps improve the extensibility of the muscles and connective tissues.

Foam Rolling and Myofascial Release: Using a foam roller to target the muscles of the upper back, shoulders, and chest can help release tension and improve range of motion. 

By rolling back and forth on the foam roller, you can address knots and tight spots that may be limiting your wingspan.

Yoga for Flexibility: Certain yoga poses, like the Downward Dog, Upward Dog, and various shoulder-opening poses, can be particularly effective in increasing shoulder and arm flexibility. 

Yoga also promotes balance and stability, which are crucial for executing precise movements on the basketball court.

Unconventional Approaches To Increase Wingspan Arm Length:

In addition to traditional stretching and strength training, there are innovative methods that can provide a fresh perspective on wingspan enhancement:

Suspension Training: Utilizing tools like TRX or suspension straps, you can engage in bodyweight exercises that challenge stability and strengthen the core, which indirectly contributes to improved wingspan. 

Exercises like TRX Rows and Chest Presses target the muscles involved in arm extension.

Kettlebell Swings: This dynamic exercise engages the entire posterior chain, including the shoulders and back. 

The explosive movement of swinging a kettlebell can help develop power and strength in the arms, ultimately contributing to improved wingspan.

BFR (Blood Flow Restriction) Training: By using specialized bands to partially restrict blood flow to the muscles, BFR training can induce muscle growth and strength gains, even with lighter weights. 

This technique can be particularly effective in targeting the smaller, stabilizing muscles around the shoulders and arms.

Gymnastics Rings Workouts: Incorporating gymnastics rings into your training regimen challenges stability and engages a wide range of muscle groups, including those essential for arm extension. 

Exercises like ring dips and ring rows can be particularly beneficial.

Finger and Grip Strength Exercises: While often overlooked, finger and grip strength play a crucial role in controlling the basketball and executing precise movements. Grip strengtheners, finger extensions, and grip exercises with resistance bands can enhance your ability to control the ball effectively.

New Stretches that will increase wingspan and Arm Length:

1. Scapular Protraction Stretch:

  • Begin in a tabletop position on the floor.
  • Slowly lower your chest towards the ground, keeping your arms straight and shoulders relaxed.
  • Focus on protracting (pushing forward) your shoulder blades, feeling a stretch across your upper back and shoulders.
  • Hold for 15-30 seconds and repeat as needed.

2. Wall Angel Stretch:

  • Stand with your back against a wall, feet shoulder-width apart.
  • Raise your arms to shoulder height, elbows bent at 90 degrees, and press them against the wall.
  • Slide your arms up and down along the wall, maintaining contact with your arms, elbows, and wrists.
  • This stretch targets the shoulders, promoting mobility and flexibility in the upper body.

3. Doorway Shoulder Stretch with Rotation:

  • Stand in a doorway, placing your right hand on the door frame at shoulder height.
  • Gently rotate your body to the left, feeling a stretch across your chest and shoulders.
  • Hold for a few breaths, then switch sides.
  • This stretch combines shoulder flexibility with a rotational element, promoting increased range of motion.

4. Cat-Cow with Arm Extension:

  • Begin in a tabletop position on the floor.
  • Inhale and lift your head and tailbone towards the ceiling, arching your back (Cow Pose).
  • Exhale and round your spine, tucking your chin to your chest (Cat Pose).
  • From Cat Pose, extend your right arm forward while keeping your hips level. Hold for a few breaths, then switch sides.
  • This dynamic stretch combines spinal movement with arm extension, engaging the entire upper body.

5. Standing Wrist Flexor Stretch:

  • Stand with your feet hip-width apart.
  • Extend your right arm forward with the palm facing down.
  • Use your left hand to gently press down on the fingers of your right hand, stretching the wrist and forearm.
  • Hold for 15-30 seconds, then switch sides.
  • This stretch targets the wrists, which play a crucial role in maintaining proper arm position and stability.

6. Lateral Neck Stretch with Arm Reach:

  • Sit or stand with your back straight.
  • Tilt your head to the right, bringing your right ear towards your right shoulder.
  • Reach your right arm towards the floor, feeling a stretch along the left side of your neck and shoulder.
  • Hold for 15-30 seconds, then switch sides.
  • This stretch addresses neck and shoulder tension, which can impact posture and wing expansion.

7. Dynamic Shoulder Blade Squeeze:

  • Stand with your arms by your sides.
  • Slowly raise your arms forward, keeping them straight.
  • As you do so, squeeze your shoulder blades together.
  • Lower your arms back down and repeat for several reps.
  • This dynamic movement helps activate and strengthen the muscles responsible for shoulder retraction.

8. Supine Overhead Reach and Lat Stretch:

  • Lie on your back with your legs straight and arms extended overhead.
  • Clasp your hands together and reach towards the ceiling.
  • Slowly lower your arms back towards the floor, keeping them straight.
  • Feel the stretch across your lats and upper back.
  • Hold for 15-30 seconds and repeat as desired.

9. Kneeling Lat Stretch with Side Bend:

  • Kneel on the floor with your arms extended overhead.
  • Clasp your hands together and lean gently to one side, feeling the stretch along the side of your torso and lat.
  • Hold for 15-30 seconds, then switch to the other side.
  • This stretch targets the lats while incorporating a lateral bend to further engage the muscles.

10. Arm Circles with Resistance Bands:

  • Stand with your feet shoulder-width apart and hold a resistance band in both hands.
  • Extend your arms straight out to the sides.
  • Begin making small circles with your arms, gradually increasing the size of the circles.
  • Reverse the direction after a set period.
  • This dynamic exercise engages the shoulders and arms while incorporating resistance for added intensity.

11. Forearm and Wrist Flexor Stretch:

  • Extend your right arm forward with the palm facing up.
  • Use your left hand to gently press down on the fingers and palm of your right hand.
  • Feel the stretch along the forearm and wrist.
  • Hold for 15-30 seconds, then switch sides.
  • This stretch targets the forearms and wrists, important for maintaining proper hand and arm positioning.

12. Standing Quadratus Lumborum Stretch:

  • Stand with your feet hip-width apart and arms by your sides.
  • Raise your right arm overhead and lean gently to the left.
  • You should feel a stretch along the right side of your torso.
  • Hold for 15-30 seconds, then switch sides.
  • This stretch targets the quadratus lumborum, a muscle group that influences posture and upper body mobility.

Daily Routine for a Remarkable Wingspan and Arm Length Growth:

Morning Routine:

Dynamic Arm Circles:

Begin your day with a set of arm circles. Stand with your arms extended to the sides and make small circles in both directions. This simple movement helps warm up the shoulders and prepares them for the day ahead.

  • Duration: 1-2 minutes.
  • Effectiveness: 4/5 - Helps warm up the shoulder muscles and improves mobility.
  • Results: You may start feeling more limber and awake within a week of consistent practice.

Balanced Breakfast:

Start with a balanced breakfast that includes a protein source (like eggs or yogurt), whole grains (such as whole wheat toast or oats), and fruits or vegetables. 

This provides essential nutrients for muscle recovery and energy throughout the day.

  • Duration: 15-20 minutes for preparation and consumption.
  • Effectiveness: 5/5 - Provides essential nutrients for muscle recovery and sustained energy.
  • Results: Improved energy levels and overall well-being can be noticed within a few weeks.

Posture Reminder 

Take a moment to check your posture. Stand tall, roll your shoulders back, and relax your arms by your sides. This simple adjustment ensures you maintain proper alignment, supporting optimal wing expansion.

  • Duration: 1 minute.
  • Effectiveness: 4/5 - Ensures proper alignment for optimal wing expansion.
  • Results: Improved posture can be noticeable within a few weeks.

Midday Boost:

Doorway Stretch:

Find a doorway and place your hands on the frame. Gently lean forward, feeling a stretch across your chest and shoulders. Hold for 15-30 seconds. This quick stretch counteracts the effects of prolonged sitting and promotes flexibility.

  • Duration: 15-30 seconds per stretch, repeat 2-3 times.
  • Effectiveness: 4/5 - Relieves tension in the chest and shoulders.
  • Results: Increased flexibility and reduced stiffness can be felt within a few weeks.

Resistance Band Pull-Aparts:

Grab a resistance band and hold it in front of you. Pull the band apart by moving your hands away from each other. Focus on squeezing your shoulder blades together. 

This exercise targets the muscles responsible for wing expansion.

  • Duration: 2 sets of 10 repetitions.
  • Effectiveness: 4/5 - Targets muscles crucial for wing expansion.
  • Results: Improved muscle strength and engagement can be noticeable within 4-6 weeks.

Afternoon Renewal:

Standing Shoulder Shrugs :

Stand with your feet shoulder-width apart. Lift your shoulders up towards your ears, then lower them back down. This simple exercise relieves tension in the shoulders and promotes relaxation.

  • Duration: 1-2 minutes.
  • Effectiveness: 3/5 - Relieves tension in the shoulders.
  • Results: Reduced shoulder tension can be felt within a week of regular practice.

Deep Breathing Exercise 

Take a few minutes for deep breathing. Inhale slowly through your nose, allowing your abdomen to rise. Exhale slowly through your mouth. This mindful practice supports lung function and encourages a relaxed state.

  • Duration: 3-5 minutes.
  • Effectiveness: 4/5 - Supports lung function and induces relaxation.
  • Results: Improved breathing and a sense of calm can be experienced within a few weeks.

Evening Wind Down:

Foam Rolling for Upper Back 

Lie on a foam roller with it positioned under your upper back. Gently roll up and down, focusing on areas that feel tight. This self-massage technique helps release tension in the upper back and shoulders.

  • Duration: 3-5 minutes.
  • Effectiveness: 4/5 - Releases tension in the upper back and shoulders.
  • Results: Reduced muscle tightness can be noticed within a few weeks.

Visualize Your Expanded Wingspan 

Before bed, close your eyes and visualize yourself with an extended wingspan. Picture the muscles engaging and feel the sense of expansion. This mental imagery reinforces your goals and prepares your mind for restful sleep.

  • Duration: 2-3 minutes.
  • Effectiveness: 3/5 - Reinforces mental focus on your goals.
  • Results: Improved mental clarity and focus on your wingspan goals can be experienced within a few weeks.

Other Things to Include in your Exercise Routine for Greater Arm length and Wingspan:

**Go full range of motion**:

Full range means you need to go all the way towards where there is pressure on the muscles and from where you can no longer contract or expand the arm fully.


Let me say while building muscles, a full range of motion might not be a good idea because you need to keep the tension on the muscles but when stretching full range of motion works best.


As you need to elongate the muscles and be able to increase the movement, the full range works great.


Add this movement technique during any type of stretching exercise. While you are shoulder stretching, chest, or arm-stretching full range is the most important thing you can add to your daily stretching technique.

**Posture training**:

Correct Posture training will make your arm's length increase. Posture and keeping your spine straight will improve your body structure and hence increase the arm's length.


How to determine correct posture:

Correct posture is to stand against a wall and keep your spine and chin up. To check whether your posture is good you're back should be straight against the wall so much that your hand can't find a gap to pass behind the back.

This is the best way to check and make corrections to the bad posture. Correct posture will improve body structure as well as increase the arms-length

**Physical Therapy**:

You can make use of physical Therapy and promote your stretching even further. A physical therapist is a good way to examine how much you can improve arm's length.


Physical Therapists are professionals and they can make suggestions on which type of exercise will be better suited for your body and will not injure your joints.


Using bad posture movements can harm the joints and damage muscles causing pain So, involving a physical therapist might do you good and will save money and time while improving arm's length according to your body requirements.

**Work on the Shoulder Width**:

Working on your shoulder width will help increase your arm's length. By working I mean doing a simple stretch that will work on the chest muscles as well as improving the shoulders.


Stretch 1:

The stretch is to stand straight with arms wide open like you standing in a perpendicular T-shape position. Your both arms should be at 90 degrees with the ground.


Don't stretch or push just keep the arms open like this and it will help to stretch the chest muscles more.


Keep this position up to 5 mins and 3 sets do it before sleep it will help to get a good stretch to chest muscles as well shoulders

**Do pull-ups**:

Pull-ups and stretching arms for a full range of motion help stretch the muscles to the fullest. It increases arm movements and hence is able to improve arm length.


Keep in mind your height and length of arms are proportional, meaning The taller you are the longer arms and legs be.


Doing exercise is beneficial if you do it at the right time and age like at a growth spurt phase results in increased height as well as arm length.

**Exercise Before Sleep**:

Doing exercise 2hr before sleep help increases the growth hormone level and will increase your height as well as arm length.


Research :

A study published in Experimental Biology and Medicine suggests intense running exercises increase IGF-1 concentrations which means an increased level of growth hormones.


Another study published in the Journal of Endocrinology suggests growth hormones are at their peak during the repair process in sleep from micro-tears on muscles done by intense exercise.


You can enhance the growth hormone level by exercise before 2 or 3 hr sleep So, can get the maximum benefits from the release of growth-promoting hormones and increase height as well as arm length.

Recapping points:

  • Focus on the wingspan
  • Go full range of motion
  • Posture training
  • Physical Therapy
  • Work on the Shoulder Width
  • Do pull-ups
  • Exercise Before Sleep