How to do a Tricep Stretch
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Tricep Stretch
Workouts with Tricep Stretch
Target muscles worked
Instructions for Proper Form
Tricep Stretch is a simple and effective stretch that primarily targets the triceps. By extending one arm overhead and using the opposite hand to pull the elbow behind the head, you can get a deep stretch in the tricep. This is a great addition to any workout routine to help improve flexibility and prevent injury.
- Stand upright with your feet shoulder width apart and bring your right arm overhead and bend your elbow so that your right hand is behind your shoulder blades.
- Grab your right elbow with your left hand and pull your right elbow backwards until you feel a comfortable stretch in your right triceps.
- Hold the stretch for 15-30 seconds and repeat with the opposite side.
Fitbod workout plans
Take the guesswork out of training.
Follow a personalized plan that adapts as you get stronger.
Generate My PlanAlternative Exercises to Tricep Stretch
1. Cross-body Arm Stretch
11.9 mSCORESWAPPED 342 TIMESCross-body Arm Stretch is a basic isolation stretch that primarily targets the shoulders, specifically focusing on the rear deltoids and triceps. By pulling one arm across your body and holding it with the opposite arm, you can improve flexibility and relieve tension in the shoulders. This stretch is an excellent addition to any warm-up or cool-down routine to enhance shoulder mobility and reduce injury risk.
- Beginner
- Shoulders
2. PVC Tricep Stretch
9.4 mSCORESWAPPED 219 TIMESPVC Tricep Stretch is an isolation exercise that targets the triceps and shoulders. By using a PVC pipe, you can get a deeper stretch compared to traditional tricep stretches. This is a great exercise for improving flexibility and mobility in your triceps and shoulders, especially useful for warming up before pressing exercises or cooling down after a workout session.
- Beginner
- Triceps
- PVC Pipe
3. Bench T-Spine Stretch
13.1 mSCORESWAPPED 137 TIMESBench T-Spine Stretch is a flexibility exercise designed to improve thoracic spine (upper back) mobility. By placing your elbows on a bench and lowering your chest towards the ground, you can effectively target the upper part of your spine. This stretch is particularly beneficial for individuals with poor posture or those looking to enhance their mobility for overhead movements and reduce upper back tightness.
- Beginner
- Back
- Flat Bench
4. Loop Band Standing Tricep Extension
12.4 mSCORESWAPPED 60 TIMESTargeting the triceps, this standing exercise uses a loop band to add resistance to the extension movement. It's effective for isolating the triceps, promoting muscle tone, and strength without the need for heavy weights. The loop band's versatility also allows for adjustments in resistance, making it a suitable exercise for both beginners and advanced individuals.
- Beginner
- Triceps
- Loop Bands
5. Handle Band Tricep Extension
34.4 mSCORESWAPPED 57 TIMESHandle Band Tricep Extension is an isolation exercise that targets triceps. Similar to Cable Tricep Extensions, you have a lot of control over where our resistance is coming from, which can help you keep tension on your triceps throughout the movement. The use of a handle band also allows for increasing resistance as you progress through the movement, making this a great exercise for developing strength in the latter parts of your range of motion.
- Beginner
- Triceps
- Handle Bands
6. Single Arm Dumbbell Tricep Extension
88.5 mSCORESWAPPED 36 TIMESThis exercise is a variation on the more standard Dumbbell Tricep Extension. Like other tricep extensions, this is an isolation movement that targets your triceps. By performing this exercise with a single arm, you add more instability to the movement, as well as prevent yourself from compensating for any strength discrepancies between sides.
7. Loop Band Single Arm Tricep Extension
17.6 mSCORESWAPPED 32 TIMESLoop Band Single Arm Tricep Extension is an isolation exercise that targets your triceps. By targeting one side at a time, you prevent any compensation for strength discrepancies between sides. The use of a loop band allows for increasing tension as you progress through your range of motion.
- Beginner
- Triceps
- Loop Bands
8. Cable Rope Tricep Extension
99.1 mSCORESWAPPED 31 TIMESThis is an isolation triceps exercise. The use of cables gives you more control over where the resistance is coming from, allowing you to keep more tension in your triceps compared to equipment like dumbbells. Because you can easily adjust the weight on a cable machine this is also a great exercise for performing drop sets, and burning out your triceps.
- Intermediate
- Triceps
- Rope Cable
9. Mini Loop Band Tricep Press
16.5 mSCORESWAPPED 30 TIMESBy incorporating a mini loop band, this tricep press variation adds resistance throughout the movement, intensifying the muscle activation and increasing the challenge. It's a portable and effective way to target the triceps for strength and endurance improvements, suitable for at-home workouts or as a supplementary exercise in the gym.
- Beginner
- Triceps
- Mini Loop Bands
10. Standing Dumbbell Tricep Extension
77.1 mSCORESWAPPED 28 TIMESLike other Dumbbell Tricep Extensions, this is an isolation movement that targets triceps. By performing this exercise while standing instead of seated, you add a small amount of instability to the movement. In addition, performing this exercise while standing can make this a more beneficial variation for developing functional strength in your triceps.