10 Best Tricep Side Stretch Alternatives for Limited Mobility

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

1. Play demonstration

   1. Overhead Triceps Stretch

   90% match

   Triceps · Beginner · Isolation

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

   • Bodyweight

   How to perform it

   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. 2. Triceps Stretch

   90% match

   Triceps · Beginner · Isolation

3. Play demonstration

   3. Exercise Ball Seated Triceps Stretch

   75% 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 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 · 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 Tricep Side Stretch
   • Body position: standing, the same as the Tricep Side Stretch
5. 

   5. Overhead Triceps

   56% 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 Tricep Side Stretch
   • Equipment: bodyweight only, the same as the Tricep Side Stretch
6. Play demonstration

   6. Dumbbell One Arm Kickback

   50% match

   Triceps · Beginner · Isolation

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

   • Dumbbell

   How to perform it

   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. 7. Dumbbell Standing One Arm Extension

   50% match

   Triceps · Intermediate · Isolation

8. 8. One Arm Dip

   49% match

   Triceps · Advanced · Compound

9. 9. Cable One Arm Tricep Pushdown

   49% match

   Triceps · Intermediate · Isolation

10. 10. Elbow Dips

    48% match

    Triceps · Intermediate · Compound