Tricep Side Stretch
The Tricep Side Stretch is a standing stretch that targets the triceps and shoulder from a slightly different angle than the classic overhead reach, by pulling the arm across and behind the head toward the opposite side. It's a quick way to loosen a tight upper arm with no equipment needed.
Why it works
Bending the elbow and pulling it across behind your head lengthens the triceps along the back of the upper arm while also drawing the shoulder into a stretched position. Pulling toward the side rather than straight down the back shifts the stretch slightly, which can reach spots that a straight overhead triceps stretch misses, especially along the outer head of the muscle.
Set up
- Stand tall with your feet about hip-width apart.
- Raise one arm overhead and bend the elbow so your hand drops behind your head.
- Reach your other hand up to grip the raised elbow.
How to do it
- Gently pull the raised elbow across and slightly to the side with your free hand.
- Hold the stretch once you feel tension through the back of your upper arm.
- Keep your torso upright rather than leaning to help the pull.
- Release and lower the arm with control.
- Repeat on the other side.
Form cues
- Pull from the elbow, not by yanking the wrist or hand.
- Keep your ribs stacked over your hips instead of leaning sideways.
- Relax your neck instead of tensing it away from the stretch.
- Ease into the pull gradually rather than tugging hard right away.
Breathing: Exhale as you pull the elbow into the stretch, then breathe slowly and evenly while you hold.
Common mistakes
Leaning the torso to the side to create a bigger pull.
Fix: Keep your torso upright and let the stretch come from the arm position, not from leaning your body.
Yanking the elbow hard and fast to force a deeper stretch.
Fix: Pull gradually and hold steady once you feel tension, instead of jerking into the end range.
Tensing the neck and shoulder away from the stretch.
Fix: Relax your neck and let the shoulder settle into the stretch instead of guarding against it.
How to program it
- A light stretch like this is fine to do daily, or as part of a warm-up or cooldown two to three times a week.
- Hold for 15 to 30 seconds per side, repeating two or three times if the arm feels especially tight.
- Useful after any pressing or triceps-focused training to help the arm recover its range of motion.
Safety notes
- Keep the pull gentle; stop if you feel pinching in the shoulder joint rather than a stretch in the muscle.
- Skip or ease back if you have a current shoulder injury.
Exercise profile
- Force
- Static
- Mechanics
- Isolation
- Category
- Stretching
Frequently asked questions
How long should I hold the Tricep Side Stretch?
Hold for 15 to 30 seconds per side, and repeat two or three times if your triceps feel particularly tight.
What's the difference between this and a regular overhead triceps stretch?
This version pulls the elbow slightly to the side instead of straight down the back, which can target the outer head of the triceps a bit differently than a straight overhead stretch.
Can I do this stretch every day?
Yes, it's a light stretch with no load, so daily use as part of a warm-up or cooldown is fine.
Why do I feel this more in my shoulder than my triceps?
Some shoulder stretch is normal since the shoulder joint moves into a stretched position too. If you feel sharp pinching rather than a mild stretch, ease off the pull and check with a professional if it persists.