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Focus on tricep extension exercises which can help alleviate soreness in the biceps, allowing you to straighten your arms. Another remedy to consider is a muscle rub that can help reduce tension in your biceps. Muscle rubs like the hemp muscle rub available from herbal ice can help get the job done naturally and aid in your muscle recovery. Foam rolling sore muscles between and after exercises plus gentle and slow stretching after a hard workout will reduce doms.