Seated Arm Stretch Chair
The seated arm stretch chair is a seated overhead tricep stretch performed while sitting in a chair for stability. It targets the tricep and posterior shoulder, promoting upper arm flexibility and reducing tightness in the overhead position.
How to do it
- Sit upright in a chair with your feet flat on the floor.
- Raise one arm overhead and place the hand behind your head.
- Use the opposite hand to grasp the raised elbow and gently pull it toward your head.
- Hold the stretch for 20–30 seconds, feeling a deep stretch in the tricep.
- Release and repeat on the other arm.
Form cues
- Sit tall with your feet flat and grounded.
- Raise one arm straight up before bending the elbow.
- Place your hand comfortably behind your head.
- Gently pull the elbow toward your head without forcing.
- Breathe steadily and hold the position smoothly.
Breathing: Inhale deeply through your nose, then exhale slowly as you gently deepen the stretch.
Common mistakes
- Pulling too hard on the elbow can strain the shoulder joint.
- Arching the lower back defeats the upright posture needed for stability.
- Holding your breath limits relaxation during the stretch.
Muscles worked
Primary: triceps. Secondary: shoulders, lats.
Suggested sets & reps
Get fitter
2-3 sets per arm, hold 20-30 seconds, rest 30 seconds
Lose weight
2-3 sets per arm, hold 20-30 seconds, rest 30 seconds
Build muscle
2-3 sets per arm, hold 20-30 seconds, rest 30 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel shoulder discomfort, ease off the pull and choose a gentler range of motion.
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
Should this stretch feel painful?
No, it should feel like a mild, comfortable pull in the back of your upper arm, never sharp pain.
How often can I do this seated arm stretch?
You can perform this daily or whenever your upper body feels tight from sitting.
What if I cannot reach my elbow easily?
Simply reach as far as is comfortable without straining your shoulder.