Tricep Stretches

Progressions

1. 01

   Wall Tricep Stretch

   • Stand facing a wall at arm's length, then place one forearm and elbow flat against the wall with your hand reaching behind your head.

   • Position your elbow at or above shoulder height on the wall to create the proper stretch angle.

   • Gently lean your torso forward toward the wall, allowing your tricep and the back of your shoulder to stretch.

   • The wall provides a stable surface to press your elbow against, helping you deepen the stretch gradually.

   • Keep your shoulders relaxed and pulled down away from your ears — avoid shrugging.

   • Maintain an upright posture through your spine — only lean forward enough to feel a comfortable stretch.

   • Breathe deeply and use each exhale to relax further into the stretch.

   • Hold for the prescribed duration, then switch sides to stretch the other arm.

2. 02

   Towel Tricep Stretch

   • Hold a towel or resistance band with both hands — one arm bent overhead reaching down behind your head, the other arm reaching behind your lower back.

   • Grip the towel so both hands have a firm hold with the towel hanging vertically along your spine.

   • Pull gently with the lower hand to deepen the stretch in the tricep and shoulder of the arm overhead.

   • Keep your chest upright and your core engaged — avoid arching your lower back or leaning to one side.

   • Maintain steady tension in the towel throughout the stretch — do not yank or pull aggressively.

   • Keep the overhead elbow pointing straight up toward the ceiling, not flaring outward.

   • Breathe deeply and use each exhale to gently increase the pull with the lower hand.

   • Hold for the prescribed duration, then switch sides to stretch the other tricep.

3. 03

   Loaded Tricep Stretch

   

   Dumbbells or Kettlebells

   • Hold a light kettlebell or dumbbell behind your head with both hands, elbows pointing straight up toward the ceiling.

   • Stand or sit upright with your core braced and chest lifted — avoid arching your lower back.

   • Allow the weight to gently pull your hands and forearms down behind your head, deepening the tricep stretch passively.

   • The added load increases the stretch intensity beyond what bodyweight alone can achieve.

   • Keep your elbows close to your ears — avoid letting them flare outward, which changes the stretch angle.

   • Control the weight at all times — do not let it drop or jerk behind your head.

   • Breathe deeply and relax into the stretch, using each exhale to allow the weight to pull slightly deeper.

   • Start with a light weight (2-5 kg) and hold for the prescribed duration before carefully lifting the weight back up.

Common mistakes

• Pulling the Elbow Too Hard
• Shrugging the Shoulders
• Arching the Lower Back
• Stretching Unevenly Between Arms