Lying Single Arm Triceps Stretch
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Stretching
- Type
- Stretching
The Lying Single Arm Triceps Stretch is a bodyweight flexibility exercise that targets the triceps and the back of the upper arm. Performed lying down, it allows gravity to assist in deepening the stretch while reducing strain on the lower back. It is ideal for improving triceps flexibility, relieving post-workout tightness, and supporting shoulder mobility.
How to do the Lying Single Arm Triceps Stretch
- 1Lie flat on your back on a mat with your legs extended and your body relaxed.
- 2Raise one arm straight up toward the ceiling, perpendicular to the floor.
- 3Bend the elbow of that arm so your hand drops toward the opposite shoulder or behind your head.
- 4Use your opposite hand to gently grasp the bent elbow.
- 5Slowly pull the elbow across your body or further behind your head until you feel a stretch along the back of your upper arm.
- 6Hold the stretched position for 20–30 seconds while breathing steadily.
- 7Slowly release the pressure and lower your arm back to the starting position.
- 8Repeat on the opposite arm.
Form tips
- Keep your head and neck relaxed and flat against the mat throughout the stretch.
- Apply gentle, consistent pressure with the assisting hand rather than forcing the elbow into position.
- Focus on breathing deeply during the hold to help the muscle relax further into the stretch.
- Keep your core lightly engaged so your lower back does not arch off the mat.
- Move slowly into and out of the stretch to avoid any sudden muscle strain.
Common mistakes
- Pulling the elbow too aggressively: Forcing the stretch too quickly can strain the triceps or shoulder joint — apply gradual, controlled pressure instead.
- Lifting the head off the mat: Raising the head creates unnecessary tension in the neck; keep it flat and relaxed.
- Holding your breath: Breath-holding increases muscle tension and reduces the effectiveness of the stretch — exhale fully as you settle into the position.
- Arching the lower back: Allowing the back to lift off the mat reduces stability and can cause discomfort; keep the spine neutral.
- Rushing through the hold: Cutting the hold time short limits flexibility gains — aim for at least 20 seconds per side.
Frequently asked questions
What muscles does the Lying Single Arm Triceps Stretch target?
This stretch primarily targets the triceps brachii, the muscle group along the back of the upper arm. It also gently mobilizes the shoulder joint and surrounding soft tissue.
When is the best time to do the Lying Single Arm Triceps Stretch?
It is most effective as part of a post-workout cool-down after exercises that heavily involve the triceps, such as presses and dips. It can also be done on rest days as part of a general flexibility routine.
How long should I hold the Lying Single Arm Triceps Stretch?
Hold each side for 20–30 seconds. For greater flexibility improvements over time, you can perform 2–3 sets per arm.
Can I do this stretch if I have shoulder pain?
If you have a shoulder injury or pain, consult a healthcare professional before performing this stretch, as the position places the shoulder in a flexed and loaded range of motion that may aggravate certain conditions.
Is equipment needed for the Lying Single Arm Triceps Stretch?
No equipment is required. A yoga mat or soft surface is recommended for comfort, but the stretch relies entirely on body weight and your own hand for assistance.
