Arm Stretch Version 1
Arm stretch version 1 is a bodyweight stretching exercise targeting the triceps, with secondary engagement of the deltoids and upper back. It involves an overhead elbow bend assisted by the opposite hand to maximize the stretch.
How to do it
- Stand upright with your feet shoulder-width apart.
- Raise one arm overhead and bend the elbow so your hand reaches toward the opposite shoulder blade.
- Use your opposite hand to gently press the raised elbow downward, deepening the stretch.
- Hold for 20-30 seconds, then switch arms.
- Repeat on both sides for the desired number of repetitions.
Form cues
- Stand tall with a neutral spine
- Keep your elbow pointing toward the ceiling
- Press gently, don't force the movement
- Keep your neck relaxed and long
- Breathe steadily throughout the hold
Breathing: Inhale deeply before you begin, then exhale slowly as you gently deepen the stretch.
Common mistakes
- Arching your lower back: can cause unnecessary strain on your spine
- Holding your breath: limits oxygen flow and prevents muscles from relaxing
- Pushing too hard: can lead to overstretching or discomfort
- Shrugging your shoulders: creates tension in the neck instead of the triceps
Muscles worked
Primary: triceps. Secondary: delts, upper back.
Suggested sets & reps
Get fitter
2 sets x 30 seconds per side, rest 30s
Lose weight
2 sets x 30 seconds per side, rest 30s
Build muscle
2 sets x 30 seconds per side, rest 30s
Easier, harder & alternatives
Take care if…
- If you feel sharp pain in your shoulder or elbow, ease off or stop the movement.
- If you have a history of shoulder injuries, check with a professional before performing overhead stretches.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Where should I feel this stretch?
You should feel a gentle pull along the back of your upper arm, which is your triceps.
What if I feel sharp pain?
Stop immediately. Stretching should feel like a mild, comfortable tension, never sharp or stabbing.
How often should I do this?
You can perform this daily, especially after a workout or as part of a regular mobility routine.