Triceps Stretch
Triceps Stretch is simple enough to learn in one session and fits late in an arms workout.
How to do Triceps Stretch
- Stand or sit upright with your back straight.
- Extend one arm overhead, bending it at the elbow.
- Place your opposite hand on the bent elbow and gently pull it towards your head.
- Hold the stretch for 15-30 seconds, feeling a gentle stretch in your triceps.
- Release the stretch and repeat on the other arm.
Triceps Stretch Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Hold the end position for a beat once reps come easily.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Change leverage or elevation before you add load.
Common Triceps Stretch Mistakes
Adding reps forever instead of making the movement harder
Change leverage, elevation, or tempo once you clear your rep range.
Drifting the elbows forward on every rep
Pin the upper arms in place so only the forearm moves.
Easier and Harder Than Triceps Stretch
Swap Triceps Stretch For
Triceps Stretch — Frequently Asked Questions
How do you do the Triceps Stretch?
Stand or sit upright with your back straight. Extend one arm overhead, bending it at the elbow. Place your opposite hand on the bent elbow and gently pull it towards your head. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Triceps Stretch work?
The Triceps Stretch primarily targets the triceps. It is classified as a arms exercise and is performed with your bodyweight only.
How many sets and reps of the Triceps Stretch should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Triceps Stretch good for beginners?
Yes. The Triceps Stretch is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Triceps Stretch?
Try the Exercise Ball Seated Triceps Stretch, Ez Barbell Seated Triceps Extension or the Smith Close-grip Bench Press. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.
