Smart Workout Diary

Tricep Side Stretch

The triceps side stretch is a standing overhead stretch in which one elbow is bent and the torso gently leans to the opposite side. It primarily lengthens the triceps and can also stretch the lats and side of the torso. It supports overhead mobility and can be used in a warm-up or cool-down.

Demonstration

Tricep Side Stretch — demonstration 1
Tricep Side Stretch — demonstration 2

Instructions

  1. Stand tall with your feet about hip-width apart and your ribs stacked over your pelvis.
  2. Raise one arm overhead, bend that elbow, and let your hand reach down behind your upper back.
  3. Use the opposite hand to gently guide the raised elbow slightly inward or backward without forcing it.
  4. Lean your torso gently to the side opposite the raised arm while keeping both feet grounded and your hips facing forward.
  5. Hold the comfortable stretch while breathing steadily, then return upright and repeat on the other side.
Muscle Group
Triceps
Other Muscle Groups
Lats
Type
Stretching
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep the stretch gentle. You should feel tension, not sharp pain or numbness.
  2. Avoid flaring the ribs or arching the lower back to lift the arm higher.
  3. Do not pull hard on the elbow. Let steady breathing help you settle into the position.
  4. Keep the side bend small and controlled rather than twisting or shifting the hips.
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