Seated Overhead Hand
The seated overhead hand is a bodyweight stretching exercise targeting the triceps, performed while seated in a chair. It involves raising one arm overhead and bending the elbow to stretch the back of the upper arm, with gentle assistance from the opposite hand to deepen the stretch.
How to do it
- Sit upright in your chair with your feet flat on the floor.
- Raise one arm overhead and bend the elbow, lowering your hand toward the back of the same shoulder.
- Use your opposite hand to gently press the raised elbow further back and downward, deepening the triceps stretch.
- Hold the stretched position for 20-30 seconds, keeping your spine tall and your head neutral.
- Release and switch arms, repeating the stretch on the other side for the desired number of repetitions.
Form cues
- Sit tall with your spine neutral
- Keep your chin level
- Relax your neck and shoulders
- Press gently on the elbow
- Breathe steadily throughout
Breathing: Inhale to prepare, then exhale deeply as you gently deepen the stretch.
Common mistakes
- Arching your back: puts unnecessary pressure on the spine
- Shrugging the shoulder: limits the stretch in the triceps
- Holding your breath: prevents muscles from fully relaxing
- Pulling too aggressively: can lead to overstretching the joint
Muscles worked
Primary: triceps. Secondary: delts, traps.
Suggested sets & reps
Get fitter
2 sets × 30 seconds per side, 30s rest
Lose weight
2 sets × 30 seconds per side, 30s rest
Build muscle
2 sets × 30 seconds per side, 30s rest
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your shoulder or elbow, ease off immediately.
- If you have a history of shoulder injuries, check with a professional before performing deep overhead 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
Where should I feel this stretch?
You should feel a gentle pull along the back of your upper arm (the triceps).
Can I do this if I have tight shoulders?
Yes, just use a lighter touch and don't force your arm as far down.
How often should I do this at my desk?
You can perform this stretch whenever you feel tension, ideally every hour or two.