Towel Triceps Stretch
Static overhead stretch using a towel to target the triceps for improved flexibility and range of motion in the elbow and shoulder; used in warm-ups or recovery to reduce tightness.
About Exercise
Equipment
Others
Difficulty
1/5 • Beginner
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders
Accessory Muscles
Lats
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Shoulders
4/10Rear Delts
Lats
2/10Programming
Typical Rep Range
2-4 reps
Rest Between Sets
10-30 seconds
How to Perform
Stand with feet shoulder-width apart. Hold one end of a towel in your right hand and raise it overhead.
- Bend your right elbow so your hand reaches behind your head.
- Grasp the towel's other end with your left hand behind your back.
- Gently pull down with your left hand to deepen the stretch.
- Hold for 20-30 seconds without pain.
- Release and switch arms to repeat on the opposite side.
Coaching Tips
Form Cues
- Elbow by ear
- Gentle pull only
- Stand tall
- No bouncing
Breathing
Breathe deeply and steadily; exhale as you ease into the stretch.
Tempo
0-0-20
Range of Motion
Elbow fully flexed with upper arm overhead; stretch felt along the back of the upper arm without shoulder strain.
Safety
Safety Notes
- Avoid if acute shoulder or elbow injury
- Stop if sharp pain occurs
- Warm up first
- Consult doctor for pre-existing conditions
Spotting
No spotting required; self-assisted stretch.
Common Mistakes
- Pushing into pain
- Bouncing or jerking
- Elbow flaring out
- Holding breath
When to Avoid
- Acute shoulder impingement
- Elbow tendonitis
- Herniated disc
- Numbness or tingling in arms
Flexibility Needed
- Shoulder flexion to 150 degrees
- Basic elbow flexion range
Build Up First
- Good posture
- Familiarity with overhead reaching
Also known as
Overhead Towel Triceps Stretch, Assisted Triceps Towel Stretch
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