Triceps Stretch: A Simple Move for Your Arms and Shoulders
Movement card
| Body area | Shoulders and chest |
|---|---|
| Also called | triceps stretch, overhead tricep stretch |
| Works | triceps, shoulders |
| Type | Stretch |
| Position | Seated or standing |
| Hold | 15 to 30 seconds |
| Reps | 2 to 3 |
| Sets | 1 |
| Sides | Each side |
| How often | A few times throughout the day, especially during breaks from typing. |
| Equipment | None |
| Office visibility | Low |
The overhead triceps stretch is a simple movement you can do while sitting or standing to target the muscles on the back of your upper arm. It requires no equipment and is easy to learn.
If you spend long periods typing or using a mouse, you might feel tension build up in your arms. This stretch is a good way to take a brief break and address that feeling.
What the overhead triceps stretch works
This movement primarily stretches the triceps muscle, which runs along the back of your upper arm. You may also feel a light stretch in your shoulders.
How to do it
Starting position: Sit or stand tall with your feet flat on the floor, keeping your back straight and core engaged.
- Raise one arm straight up towards the ceiling.
- Bend your elbow, letting your hand fall behind your head toward the opposite shoulder blade.
- Use your other hand to gently pull the raised elbow towards your head to deepen the stretch.
- Hold the stretch without bouncing.
- Slowly release the arm and return to the starting position.
- Repeat on the other side.
What you should feel
You should feel a gentle stretch along the back of your upper arm. This sensation should not be a sharp pain. Avoid pulling too aggressively on your elbow or arching your back.
Common mistakes
- Arching your lower back.
- Letting your head jut forward.
- Pulling too aggressively on the elbow.
- Holding your breath.
Make it easier or harder
- Easier: Do not use the other hand to pull; just let the arm hang behind you.
- Easier: Reduce the hold time.
- Easier: Hold a towel in the hand of the arm being stretched, letting it hang down your back. Grasp the bottom end of the towel with your other hand and gently pull downwards.
- Harder: Gently lean your torso to the side, away from the arm being stretched.
Fitting it into a desk day
This is a great stretch to do a few times throughout the day, especially during breaks from typing. With its low visibility, you can perform it discreetly at your desk, during a call, or between tasks without drawing much attention.
Quick questions
How long should I hold the triceps stretch?
Hold the stretch for 15 to 30 seconds on each side without bouncing. You can repeat it two or three times on each arm.
Can I do this stretch if my shoulders are tight?
If you find it difficult to pull your elbow, try a modification. You can hold a towel in the stretching hand and gently pull down on the towel with your other hand.
When to see a doctor or physio
Pay attention to your body and stop if you feel discomfort. If you experience any sharp, shooting, or radiating pain, it is best to consult a doctor or physical therapist.
- Sharp, shooting, or radiating pain in your shoulder, arm, or neck.
- Numbness or tingling in your arm or hand.
Skip it or ask first if:
- You have a recent or current shoulder injury, such as impingement or rotator cuff issues.
- You have a recent or current elbow injury.
- You have had recent surgery on your shoulder, arm, or upper back.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.