Triceps Stretch
A simple overhead stretch that reaches one hand behind your head to lengthen the triceps. It is a quick way to loosen the back of the upper arm before or after training.
- Primary musclesTriceps
- Secondary musclesBack
- EquipmentBodyweight
- LevelBeginner · isolation
How to do the triceps stretch
- Stand or sit tall with your feet comfortably apart.
- Reach one hand behind your head and toward your opposite shoulder blade.
- Use your other hand to gently pull that elbow toward the center of your back.
- Hold the stretch, breathing normally, without forcing the elbow further than feels comfortable.
- Release slowly, then repeat the stretch on the other arm.
Original library instructions (1 steps)
- Reach your hand behind your head, grasp your elbow and gently pull. Hold for 10 to 20 seconds, then switch sides.
Common mistakes
- Pulling too hard on the elbow, which can strain the shoulder; use gentle, steady pressure instead.
- Arching the lower back to compensate; keep your torso upright and stable throughout the stretch.
- Holding your breath during the hold; breathe slowly and evenly the entire time.
- Rushing through the stretch without holding it long enough to feel it loosen the muscle.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 2 to 3 sets of 20 to 30 second holds per side, 15 to 20 seconds rest |
| Muscle | 2 to 3 sets of 15 to 20 second holds per side, 15 seconds rest |
| Endurance | 2 sets of 10 to 15 second holds per side, 10 to 15 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Use this stretch after arm or shoulder training, when the muscles are already warm.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the triceps stretch good for beginners?
Yes. It is a gentle, simple stretch that most people can do comfortably as part of a warm up or cool down.
What muscles does the triceps stretch work?
It stretches the triceps, with the back muscles also getting a light stretch as the arm reaches overhead.
