Seated Arms Stretch
The seated arms stretch is a bodyweight stretching exercise targeting the triceps, performed while seated in a chair. It involves raising the arms overhead and bending the elbows to stretch the back of the upper arms, promoting flexibility in the triceps and shoulder region.
How to do it
- Sit upright in your chair with your feet flat on the floor.
- Raise both arms overhead and bend your elbows, lowering your hands behind your head.
- Use one hand to gently press the opposite elbow downward and backward, deepening the triceps stretch.
- Hold the stretched position for 20-30 seconds, keeping your spine tall and your head neutral.
- Switch arms and repeat on the other side. Continue for the desired number of repetitions.
Form cues
- sit tall in your chair
- keep your head neutral
- gently press your elbow
- breathe steadily
- relax your shoulders away from ears
Breathing: Inhale to prepare, exhale deeply while gently deepening the stretch.
Common mistakes
- arching the back, which reduces the stretch effectiveness
- tensing the neck, which causes unnecessary strain
- pulling too hard, which may lead to discomfort
- forgetting to breathe, which prevents muscle relaxation
Muscles worked
Primary: triceps. Secondary: delts, traps.
Suggested sets & reps
Get fitter
3 sets × 30 seconds per arm, rest 30 s
Lose weight
3 sets × 30 seconds per arm, rest 30 s
Build muscle
3 sets × 30 seconds per arm, rest 30 s
Easier, harder & alternatives
Make it easier
Make it harder
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 deep stretches.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I feel pain during this stretch?
No, you should feel a gentle tension or pull. If you feel sharp pain, stop immediately.
How often can I do this?
You can perform this stretch daily, especially if you spend long periods sitting at a desk.
What if I can't reach my elbow?
That is perfectly fine. Simply reach as far as is comfortable without forcing the movement.