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Stretch

Triceps Stretch in Standing

Triceps Stretch in Standing, also called the Standing Overhead Triceps Stretch or Overhead Arm Stretch, is a gentle stretch for the back of your upper arm. You raise one arm, bend the elbow and use your other hand to guide it gently behind your head.

Triceps Stretch in Standing

How to Perform

Step 1 for Triceps Stretch in Standing exercise1

Stand tall with your feet hip-width apart. Keep your knees relaxed and your back straight.

Step 2 for Triceps Stretch in Standing exercise2

Raise your right arm above your head. Bend your right elbow so your hand reaches down your upper back, with your elbow pointing up.

Step 3 for Triceps Stretch in Standing exercise3⏱ Hold 10s

Place your left hand just above your right elbow. Gently guide the elbow behind your head until you feel a mild stretch at the back of your upper arm. Hold for 10 seconds and breathe normally.

Step 4 for Triceps Stretch in Standing exercise4

Release your left hand and slowly lower your right arm. Do the same with your left arm. Repeat 5 times on each side.

🔁 Repeat this exercise 5 times

Watch the Exercise

Muscles Targeted

Triceps brachii

Runs along the back of the upper arm. Bending the elbow overhead mainly stretches its long head.

Latissimus Dorsi

This broad back muscle connects to the upper arm. The overhead position may stretch it near the side and armpit.

Teres major

Links the shoulder blade to the upper arm. It may lengthen during overhead reaching, depending on shoulder position.

Serratus Anterior

This muscle along the ribs supports the shoulder blade overhead. It supports the position rather than being a main stretch target.

Helpful For

Triceps tightness

Gently stretches the back of the upper arm. It may ease post-activity tightness when overhead positioning is comfortable.

Shoulder muscle tightness

May stretch muscles behind and beside the shoulder. Aim for a mild muscle pull rather than joint pain or pinching.

Limited overhead reach from muscle tightness

May help when muscle tightness limits overhead movement. Do not use it to force a painful or injured shoulder.

Benefits

  • Improves flexibility at the back of the upper arm
  • May ease upper-arm muscle tightness
  • Supports comfortable overhead arm movement
  • Simple, no equipment

Precautions

  • Warm up with a short walk or gentle arm movements first
  • Use light pressure, do not pull hard on the elbow or bounce
  • Keep your neck relaxed, do not lean back or arch your lower back
  • Stop if you feel pain, shoulder pinching, tingling or numbness
  • Ask your physiotherapist first if you have a recent shoulder or elbow injury, surgery, or cannot lift your arm comfortably

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