Extension Of Arms In Vertical Stretch

Muscles worked

Setup

1. Stand tall with your feet hip-width apart and your weight evenly distributed.
2. Interlace your fingers with palms facing upward, or keep your hands parallel with palms facing inward.
3. Engage your core and tuck your pelvis slightly to maintain a neutral spine.

How to do it

1. Inhale deeply as you reach your arms directly overhead, fully extending your elbows.
2. Exhale and push your palms toward the ceiling, actively shrugging your shoulders to reach maximum height.
3. Hold the peak vertical extension for 2-3 seconds while maintaining tension in your triceps.
4. Slowly lower your arms back to the starting position with a controlled tempo.

Form checklist

• Keep your ribcage tucked down to prevent excessive arching in the lower back.
• Ensure elbows are fully locked out to maximize tricep and lat activation.
• Maintain a neutral neck position, looking straight ahead rather than up at your hands.
• Keep your shoulders away from your ears until the final reach phase of the movement.

Pro tips

• Focus on the mind-muscle connection by imagining you are pushing a heavy weight toward the ceiling to increase muscle recruitment.
• Squeeze your shoulder blades together slightly at the top to stabilize the scapulae while reaching.

Make it harder

• Perform the stretch while standing on your tiptoes to incorporate calf activation and challenge your balance.
• Hold a light resistance band between your hands, pulling it slightly outward as you reach upward.

Frequently asked

What muscles does the extension of arms in vertical stretch work?

The extension of arms in vertical stretch primarily targets the deltoids and triceps, and also works the serratus anterior and trapezius as secondary muscles.

What equipment do you need for the extension of arms in vertical stretch?

The extension of arms in vertical stretch requires no equipment — just your body weight.

Is the extension of arms in vertical stretch good for beginners?

Yes. The extension of arms in vertical stretch is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Band Seated Neutral Grip Shoulders PressIntermediate · deltoids and triceps
• Barbell Bench Press With 1 BoardIntermediate · deltoids, pectorals, and triceps
• Barbell Clean And PressAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps