Exercise guide
Overhead Triceps Stretch
- Beginner
- Isolation
- Timed hold
- Shoulders
- Upper arms
This static stretch targets the long head of the triceps and the latissimus dorsi to improve overhead mobility and shoulder health. It is highly effective for relieving tension after heavy pressing or overhead movements.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand or sit tall with your feet shoulder-width apart and a neutral spine.
- Raise your right arm overhead and bend the elbow so your hand reaches toward the center of your upper back.
- Place your left hand on your right elbow to prepare for the stretch.
How to do it
- Gently pull your right elbow toward your head and downward until you feel a stretch in the back of your arm.
- Hold the position for 20-30 seconds, maintaining deep, rhythmic breathing.
- Slowly release the tension and repeat the movement on the opposite side.
Form checklist
- Keep your chest up and avoid rounding your upper back.
- Ensure your head remains upright; do not push your chin toward your chest.
- Keep your core engaged to prevent your lower back from arching excessively.
- Maintain a gentle, steady pull rather than bouncing or using jerky movements.
Pro tips
- To increase the stretch in your lats, slightly lean your torso toward the side opposite the arm being stretched.
- Try to walk your fingers further down your spine as the muscle relaxes during the hold.
Make it harder
- Hold a small towel in the upper hand and grab the other end with your lower hand behind your back to pull the elbow deeper into the stretch.
- Perform the stretch while standing against a wall to ensure your spine remains perfectly flat and your head stays neutral.
Frequently asked
- What muscles does the overhead triceps stretch work?
- The overhead triceps stretch primarily targets the lats and triceps, and also works the deltoids as secondary muscles.
- What equipment do you need for the overhead triceps stretch?
- The overhead triceps stretch requires no equipment — just your body weight.
- Is the overhead triceps stretch good for beginners?
- Yes. The overhead triceps stretch is a beginner-friendly movement and a strong foundation to build on.
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