10 Best Overhead Triceps Stretch Alternatives for Shoulder Mobility

The 10 Best Overhead Triceps Stretch Alternatives

10 substitutes, ranked by how closely each one matches the Overhead Triceps Stretch on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Play demonstration

   1. Triceps Stretch

   99% match

   Triceps · Beginner · Isolation

   It uses the same equipment and still works the triceps.

   • Bodyweight

   How to perform it

   1. Stand or sit upright with your back straight.
   2. Extend one arm overhead, bending it at the elbow.
   3. Place your opposite hand on the bent elbow and gently pull it towards your head.
   4. Hold the stretch for 15-30 seconds, feeling a gentle stretch in your triceps.
   5. Release the stretch and repeat on the other arm.

   Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

   Why this matches

   • Movement: static stretch, the same as the Overhead Triceps Stretch
   • Primary muscle: triceps, the same as the Overhead Triceps Stretch
   • Equipment: bodyweight only, the same as the Overhead Triceps Stretch
   • Body position: standing, the same as the Overhead Triceps Stretch
2. 

   Progression

   2. Tricep Side Stretch

   90% match

   Triceps · Beginner · Isolation

   Pick this when you want a harder version that still works the triceps.

   • Bodyweight

   How to perform it

   1. Bring right arm across your body and over your left shoulder, holding your elbow with your left hand, until you feel a stretch in your tricep. Then repeat for your other arm.

   Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

   Why this matches

   • Movement: static stretch, the same as the Overhead Triceps Stretch
   • Primary muscle: triceps, the same as the Overhead Triceps Stretch
   • Equipment: bodyweight only, the same as the Overhead Triceps Stretch
   • Body position: standing, the same as the Overhead Triceps Stretch
3. Play demonstration

   3. Exercise Ball Seated Triceps Stretch

   78% match

   Triceps · Beginner · Isolation

   A good swap when you have a stability ball to work with, and it still works the triceps.

   • Stability-ball

   How to perform it

   1. Sit on a stability ball with your feet flat on the ground and your back straight.
   2. Hold a dumbbell in one hand and extend your arm straight up above your head.
   3. Bend your elbow and lower the dumbbell behind your head, keeping your upper arm close to your ear.
   4. Hold the stretch for a few seconds, then return to the starting position.
   5. Repeat with the other arm.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Movement: static stretch, the same as the Overhead Triceps Stretch
   • Primary muscle: triceps, the same as the Overhead Triceps Stretch
   • Equipment: bodyweight only, the same as the Overhead Triceps Stretch
   • Body position: seated, not standing
   • Balance: harder to stay steady on than the Overhead Triceps Stretch
4. 

   4. Standing Biceps Stretch

   63% match

   Biceps · Beginner · Isolation

   A looser match: it works the biceps rather than the triceps.

   • Other

   How to perform it

   1. Clasp your hands behind your back with your palms together, straighten arms and then rotate them so your palms face downward.
   2. Raise your arms up and hold until you feel a stretch in your biceps.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Primary muscle: biceps, not triceps
   • Equipment: bodyweight only, the same as the Overhead Triceps Stretch
   • Body position: standing, the same as the Overhead Triceps Stretch
5. 

   5. Overhead Triceps

   51% match

   Triceps · Beginner · Isolation

   It still works the triceps, through a different movement.

   • Bodyweight

   How to perform it

   1. Sit upright on the floor with your partner behind you. Raise one arm straight up, and flex the elbow, attempting to touch your hand to your back. Your parner should hold your elbow and wrist. This will be your starting position.
   2. Attempt to extend the arm straight into the air as your partner prevents you from doing actually doing so.
   3. After 10-20 seconds, relax the arm and allow your partner to further stretch the tricep by applying gentle pressure to the wrist. Hold for 10-20 seconds, and then switch sides.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: triceps, the same as the Overhead Triceps Stretch
   • Equipment: bodyweight only, the same as the Overhead Triceps Stretch
   • Balance: harder to stay steady on than the Overhead Triceps Stretch

6. 6. Standing Towel Triceps Extension

   48% match

   Triceps · Intermediate · Isolation

7. Play demonstration

   7. Cable Kickback

   48% match

   Triceps · Beginner · Isolation

   A good swap when you have a cable machine to work with, and it still works the triceps.

   • Cable

   How to perform it

   1. Stand facing a cable machine with your feet shoulder-width apart.
   2. Hold the cable handle with your right hand and step back to create tension in the cable.
   3. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   4. Keep your upper arm close to your body and your elbow bent at a 90-degree angle.
   5. Extend your forearm backward, straightening your arm fully.
   6. Pause for a moment, then slowly return to the starting position.
   7. Repeat for the desired number of repetitions, then switch sides.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: triceps, the same as the Overhead Triceps Stretch
   • Equipment: a cable, not bodyweight only
   • Body position: standing, the same as the Overhead Triceps Stretch
   • Balance: harder to stay steady on than the Overhead Triceps Stretch

8. 8. Cable One Arm Tricep Extension

   48% match

   Triceps · Intermediate · Isolation

9. 9. Dumbbell One-arm Triceps Extension

   48% match

   Triceps · Beginner · Isolation

10. 10. Chain Handle Extension

    47% match

    Triceps · Intermediate · Isolation