Triceps Stretch tutorial
The triceps stretch is a simple move that lengthens the triceps and part of the shoulder. Do it after upper-body training or any time your arms feel tight.
How to perform
- Stand tall with feet shoulder-width apart.
- Raise one arm, bend the elbow and place the palm behind your neck.
- Hold that elbow with your other hand.
- Gently pull the elbow toward your head and back until you feel the back of the arm stretch.
- Keep your core braced and your neck relaxed.
- Hold for 20–30 seconds, then switch arms.
Breathing: Breathe slowly and deeply during the stretch.
Key tips
- Keep the elbow pointing up and close to your ear.
- Apply the stretch without sudden force.
- Keep your chest open and lifted.
Common mistakes
- Pulling the elbow sharply.
- Arching the lower back.
- Bending the neck forward.
Safety: If you feel pain in the shoulder or elbow, ease off the stretch. Do not push too hard.
Stretching and mobilityPrimary muscle
No equipmentEquipment
BeginnerLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Offer2–3 rounds × 20–30 sec hold
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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