Overhead Triceps Stretch
A standing or seated stretch with one elbow bent overhead and the hand reaching down the upper back to stretch the triceps.
Primary muscles
- Triceps
Secondary muscles
- Lats (Latissimus Dorsi)
- Sets
- 2–3
- Duration
- 20–40 sec per side
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Standing or seated tall with a light brace in the trunk.
Raise one arm overhead and bend the elbow so the hand drops behind your head toward the upper back.
Place the other hand on the bent elbow.
Gently press the elbow back and down until you feel a stretch along the back of the upper arm.
Hold, then switch arms.
Breathing: Breathe slowly and relax the arm on each exhale.
Coaching tips
Ribs down
Head stays neutral, not pushed forward
Gentle pressure on the elbow
Common mistakes
Arching the lower back
Pushing the head forward
Pressing too hard on the elbow
Safety notes
Stay in a comfortable overhead range and avoid if it pinches the shoulder.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.