The bent arm shoulder stretch is a classic overhead tricep stretch where you raise one arm overhead, bend at the elbow, and reach your hand down behind your head. The opposite hand can gently pull the elbow further to deepen the stretch. It targets the triceps, lats, and shoulders.
Muscle Group
Shoulders, Triceps
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Deeply stretches the triceps and shoulders
- Opens the lats
- Improves overhead mobility
- Quick and accessible
- No equipment needed
- Excellent post-workout stretch for arm and pressing days
How to perform
- Stand or sit tall. Reach your right arm straight up overhead.
- Bend your right elbow to drop your right hand down behind your head, between your shoulder blades.
- Reach your left hand up and grasp your right elbow.
- Gently pull your right elbow toward the left, deepening the stretch.
- Feel the stretch through the back of your right upper arm (tricep), right lat, and right shoulder.
- Keep your chest lifted and core braced.
- Hold for 20 to 30 seconds. Breathe deeply.
- Switch sides and repeat.
FRONT VIEW
BACK VIEW
Back
Primary
Posterior Deltoid
Primary