10 Best Tricep Side Stretch Alternatives for Limited Mobility

Ranked Tricep Side Stretch Alternatives

10 substitutes, ranked by how closely each one matches the Tricep Side Stretch on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Overhead Triceps Stretch

   90% match

   • Triceps
   • Bodyweight
   • Beginner
   • Isolation

   Pick this when you want an easier version that still works the triceps.

   How to perform this exercise

   1. Stand or sit upright with your feet shoulder-width apart.
   2. Extend one arm overhead, bending at the elbow so that your hand reaches towards the opposite shoulder blade.
   3. With your other hand, gently pull the elbow of the extended arm towards the opposite side of your head, feeling a stretch in your triceps.
   4. Hold the stretch for 15-30 seconds, then release.
   5. Repeat on the other side.

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

   Why this matches

   • Movement: static stretch, the same as the Tricep Side Stretch
   • Primary muscle: triceps, the same as the Tricep Side Stretch
   • Equipment: bodyweight only, the same as the Tricep Side Stretch
   • Body position: standing, the same as the Tricep Side Stretch
2. Play demonstration

   2. Triceps Stretch

   90% match

   • Triceps
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   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 Tricep Side Stretch
   • Primary muscle: triceps, the same as the Tricep Side Stretch
   • Equipment: bodyweight only, the same as the Tricep Side Stretch
   • Body position: standing, the same as the Tricep Side Stretch
3. Play demonstration

   3. Exercise Ball Seated Triceps Stretch

   75% match

   • Triceps
   • Stability-ball
   • Beginner
   • Isolation

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

   How to perform this exercise

   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 Tricep Side Stretch
   • Primary muscle: triceps, the same as the Tricep Side Stretch
   • Equipment: bodyweight only, the same as the Tricep Side Stretch
   • Body position: seated, not standing
4. 

   4. Standing Biceps Stretch

   58% match

   • Biceps
   • Other
   • Beginner
   • Isolation

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

   How to perform this exercise

   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 Tricep Side Stretch
   • Body position: standing, the same as the Tricep Side Stretch
5. 

   5. Overhead Triceps

   56% match

   • Triceps
   • Bodyweight
   • Beginner
   • Isolation

   It still works the triceps, through a different movement.

   How to perform this exercise

   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 Tricep Side Stretch
   • Equipment: bodyweight only, the same as the Tricep Side Stretch
6. Play demonstration

   6. Dumbbell One Arm Kickback

   50% match

   • Triceps
   • Dumbbell
   • Beginner
   • Isolation

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

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a dumbbell in your right hand.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   3. Bring your right elbow up to your side, keeping it bent at a 90-degree angle.
   4. Extend your right arm straight back, squeezing your triceps at the top of the movement.
   5. Slowly lower the dumbbell back to the starting position.
   6. 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 Tricep Side Stretch
   • Equipment: free weights, not bodyweight only
   • Body position: standing, the same as the Tricep Side Stretch
   • Balance: harder to stay steady on than the Tricep Side Stretch
7. Play demonstration

   7. Dumbbell Standing One Arm Extension

   50% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
   2. Raise the dumbbell overhead, fully extending your arm.
   3. Keep your upper arm close to your head and perpendicular to the ground.
   4. Slowly lower the dumbbell behind your head, bending your elbow.
   5. Pause for a moment, then raise the dumbbell back to the starting position.
   6. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: triceps, the same as the Tricep Side Stretch
   • Equipment: free weights, not bodyweight only
   • Body position: standing, the same as the Tricep Side Stretch
   • Balance: harder to stay steady on than the Tricep Side Stretch
8. Play demonstration

   8. One Arm Dip

   49% match

   • Triceps
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand facing away from a bench or chair, with your feet shoulder-width apart.
   2. Place one hand on the bench or chair behind you, fingers pointing towards your body.
   3. Extend your legs out in front of you, keeping your heels on the ground.
   4. Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair.
   5. Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position.
   6. Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: triceps, the same as the Tricep Side Stretch
   • Equipment: bodyweight only, the same as the Tricep Side Stretch
   • Body position: standing, the same as the Tricep Side Stretch
   • Balance: harder to stay steady on than the Tricep Side Stretch
9. Play demonstration

   9. Cable One Arm Tricep Pushdown

   49% match

   • Triceps
   • Cable
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand facing a cable machine with a straight bar attachment at chest height.
   2. Grasp the bar with an overhand grip and step back to create tension in the cable.
   3. Position your feet shoulder-width apart and slightly bend your knees.
   4. Keep your back straight and core engaged throughout the exercise.
   5. Start with your arm fully extended and perpendicular to the floor.
   6. Keeping your upper arm stationary, exhale and push the bar down until your arm is fully extended.
   7. Pause for a moment, then inhale and slowly return to the starting position.
   8. Repeat for the desired number of repetitions, then switch arms.

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

   Why this matches

   • Primary muscle: triceps, the same as the Tricep Side Stretch
   • Equipment: a cable, not bodyweight only
   • Body position: standing, the same as the Tricep Side Stretch
10. Play demonstration

    10. Elbow Dips

    48% match

    • Triceps
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
    2. Slide your hips forward off the bench and straighten your legs, keeping your heels on the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push through your hands to straighten your arms and lift your body back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: triceps, the same as the Tricep Side Stretch
    • Equipment: bodyweight only, the same as the Tricep Side Stretch
    • Body position: standing, the same as the Tricep Side Stretch
    • Balance: harder to stay steady on than the Tricep Side Stretch