Triceps · Isolation movement
Overhead Triceps Stretch
An isolation exercise for the triceps, with the back working too. No equipment needed.
Working range
20–45seconds
Progression: manual
- Primary muscle
- Triceps
- Secondary muscles
- Back
- Equipment
- Bodyweight
- Difficulty
- Beginner
How to perform the Overhead Triceps Stretch
- Reach one arm straight overhead, then bend the elbow so the hand drops down behind the neck.
- Use the opposite hand to hold that elbow and gently draw it back and toward the midline of the head.
- Keep the ribs down and avoid arching the lower back as you ease the elbow further back.
- Feel the stretch along the back of the upper arm and the lat, hold for time, then switch sides.
Suggested working range: 20–45 seconds. Default progression: manual.
Common mistakes
- •Arching the lower back to get the elbow further back instead of keeping the ribs down.
- •Letting the elbow flare wide out to the side rather than drawing it toward the midline of the head.
- •Pulling the elbow with a jerk instead of easing it gently back and in.
Variations & alternatives
Swap in one of these when the equipment is taken or the main lift has stalled.
Use this exercise in a program
The Overhead Triceps Stretch fits into hypertrophy and strength splits that prioritize triceps volume.
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