Exercise guide
Stick Lying Single Arm Triceps Stretch
- Beginner
- Isolation
- Timed hold
- Chest
- Upper arms
- Waist
This stretch utilizes a stick as a lever to provide a deep, controlled stretch of the triceps long head and latissimus dorsi. It is exceptionally effective for improving overhead shoulder mobility and relieving tightness in the posterior arm.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a mat with your knees bent and feet flat on the floor to stabilize your spine.
- Hold a light stick or PVC pipe in your right hand with an underhand grip (palm facing your face).
- Bend your right elbow so the stick runs behind your shoulder, and reach your left hand overhead to grasp the bottom end of the stick.
How to do it
- Gently pull the bottom of the stick downward with your left hand, forcing the right elbow into a deeper bend and overhead position.
- Exhale as you increase the tension, feeling the stretch along the back of your upper arm and into the armpit.
- Hold the position for 30 seconds while maintaining deep, diaphragmatic breathing.
- Slowly release the tension and repeat the process on the left arm.
Form checklist
- Keep your lower back pressed firmly into the floor to prevent rib flare or spinal arching.
- Ensure the stretching elbow stays tucked close to your ear rather than flaring out to the side.
- Keep your neck and jaw relaxed; do not strain your head off the floor.
- Apply tension gradually; never bounce or use jerky movements during the stretch.
Pro tips
- To specifically target the long head of the triceps, focus on pointing your elbow directly toward the ceiling throughout the hold.
- Incorporate a 'contract-relax' technique by pushing your hand against the stick for 5 seconds before relaxing into a deeper stretch.
Make it harder
- Perform the stretch while lying lengthwise on a foam roller to challenge your core stability and allow for a greater range of shoulder extension.
- Slightly rotate your torso away from the stretching arm to increase the pull on the lateral fascia and lats.
Frequently asked
- What muscles does the stick lying single arm triceps stretch work?
- The stick lying single arm triceps stretch primarily targets the triceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the stick lying single arm triceps stretch?
- The stick lying single arm triceps stretch requires no equipment — just your body weight.
- Is the stick lying single arm triceps stretch good for beginners?
- Yes. The stick lying single arm triceps stretch is a beginner-friendly movement and a strong foundation to build on.