Video Coming Soon
We're working on adding video demonstrations for this exercise.
Tricep Stretch
A bodyweight static stretch that lengthens the triceps brachii to improve upper arm flexibility and reduce post-workout tightness; enhances shoulder and elbow mobility.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders
Accessory Muscles
Lats
Popularity Score
8
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 or sit tall with feet flat. Raise one arm overhead and bend the elbow to place hand behind head.
- Grasp elbow with opposite hand.
- Gently pull elbow toward head to feel stretch in triceps.
- Hold position steadily without bouncing.
- Breathe deeply while maintaining posture.
- Release slowly and switch sides.
Coaching Tips
Form Cues
- Shoulders down and back
- Core engaged
- Elbow points up
- Gentle pull only
- Neutral spine
Breathing
Inhale to prepare, exhale as you deepen the stretch; breathe steadily throughout the hold.
Tempo
2-20-2
Range of Motion
From arm extended overhead to elbow bent with hand reaching toward upper back, until gentle pull in triceps.
Safety
Safety Notes
- Warm up first
- Stop if sharp pain occurs
- Avoid if acute elbow or shoulder injury
- Stretch both sides equally
Spotting
No spotting needed; self-performed safely.
Common Mistakes
- Bouncing into stretch
- Shoulders shrugged up
- Excessive force causing pain
- Arching back
When to Avoid
- Acute shoulder impingement
- Elbow tendonitis
Flexibility Needed
- Shoulder flexion to 150 degrees
Also known as
Overhead Tricep Stretch, Cross Body Tricep Stretch
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Towel Triceps Stretch
Others
Triceps
TRX Tricep Dip
Others
Triceps
TRX Tricep Press
Others
Triceps
Cable Single-Arm Triceps Kickback
Single Cable Machine
Triceps
Resistance Band Triceps Extension
Bands
Triceps
TRX Tricep Kickback
Bodyweight
Triceps
Dumbbell Overhead Triceps Extension
Dumbbells
Triceps
Machine Tricep Press
Tricep Extension Machine
Triceps
Barbell Seated Overhead Triceps Extension
Barbell, Incline Bench
Triceps
Dumbbell Seated Bent-Over Triceps Kickback
Dumbbells, Flat Bench
Triceps
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
