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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Overhead Triceps Stretch
StretchingBeginner

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.

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Primary muscles

  • Triceps

Secondary muscles

  • Lats (Latissimus Dorsi)
Sets
2–3
Duration
20–40 sec per side
Rest
15–30s

How to perform

Overhead Triceps Stretch movement

Main muscles working (thicker lines)

Starting position

Standing or seated tall with a light brace in the trunk.

  1. 1

    Raise one arm overhead and bend the elbow so the hand drops behind your head toward the upper back.

  2. 2

    Place the other hand on the bent elbow.

  3. 3

    Gently press the elbow back and down until you feel a stretch along the back of the upper arm.

  4. 4

    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.

Details

Body parts
Arms · Shoulders
Equipment
Bodyweight
Movement
Stretch
Exercise type
Stretch
Training goals
Flexibility · Mobility

Sets, reps and rest are general guidance — adjust to your goals and experience.

Variations

  • Cross-Body Triceps StretchBeginner→

Similar Exercises

  • Bench Lat StretchBeginner→
  • Towel Triceps ExtensionBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.