Exercise guide
Standing Triceps Stretch Against Wall
- Beginner
- Isolation
- Timed hold
- Back
- Shoulders
- Upper arms
This unilateral stretch targets the long head of the triceps and the latissimus dorsi by using a wall for leverage and stability. It is highly effective for improving overhead mobility and relieving tightness in the upper posterior chain.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand facing a wall with your feet hip-width apart.
- Bend one arm and place the point of your elbow against the wall at or above head height.
- Position your hand so it is reaching down toward the middle of your shoulder blades.
- Step back slightly with the leg on the same side as the stretching arm to create space.
How to do it
- Lean your body weight forward and downward, gently pressing your armpit toward the wall.
- Exhale as you sink into the stretch, focusing on lengthening the space between your elbow and your hip.
- Hold the stretch for 20-30 seconds while maintaining slow, controlled diaphragmatic breaths.
- Slowly step forward to release the tension before switching to the opposite arm.
Form checklist
- Keep your spine neutral and avoid excessively arching your lower back to compensate.
- Ensure your elbow points directly upward rather than flaring out to the side.
- Keep your head in a neutral position, avoiding the urge to poke your chin forward.
- Maintain firm contact between your elbow and the wall throughout the duration of the stretch.
Pro tips
- To increase lat engagement, slightly tuck your pelvis and lean your hips away from the wall while keeping the elbow fixed.
- Focus on the mind-muscle connection by imagining your triceps lengthening from the elbow all the way down to the shoulder blade.
Make it harder
- Walk your feet further back to create a steeper angle, increasing the leverage and depth of the overhead extension.
- Rotate your torso slightly away from the stretching arm to further isolate the lateral fibers of the latissimus dorsi.
Frequently asked
- What muscles does the standing triceps stretch against wall work?
- The standing triceps stretch against wall primarily targets the triceps, and also works the deltoids and rotator cuff as secondary muscles.
- What equipment do you need for the standing triceps stretch against wall?
- The standing triceps stretch against wall requires no equipment — just your body weight.
- Is the standing triceps stretch against wall good for beginners?
- Yes. The standing triceps stretch against wall is a beginner-friendly movement and a strong foundation to build on.