10 Best Triceps Stretch Alternatives for Limited Mobility

Ranked Triceps Stretch Alternatives

10 substitutes, ranked by how closely each one matches the Triceps 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Overhead Triceps Stretch

   99% match

   • Triceps
   • Bodyweight
   • Beginner
   • Isolation

   It uses the same equipment and 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 Triceps Stretch
   • Primary muscle: triceps, the same as the Triceps Stretch
   • Equipment: bodyweight only, the same as the Triceps Stretch
   • Body position: standing, the same as the Triceps Stretch
2. 

   Progression

   2. Tricep Side Stretch

   90% match

   • Triceps
   • Bodyweight
   • Beginner
   • Isolation

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

   How to perform this exercise

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

   3. Exercise Ball Seated Triceps Stretch

   78% 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 Triceps Stretch
   • Primary muscle: triceps, the same as the Triceps Stretch
   • Equipment: bodyweight only, the same as the Triceps Stretch
   • Body position: seated, not standing
   • Balance: harder to stay steady on than the Triceps Stretch
4. 

   4. Standing Biceps Stretch

   63% 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 Triceps Stretch
   • Body position: standing, the same as the Triceps Stretch
5. 

   5. Overhead Triceps

   51% 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 Triceps Stretch
   • Equipment: bodyweight only, the same as the Triceps Stretch
   • Balance: harder to stay steady on than the Triceps Stretch
6. 

   6. Standing Towel Triceps Extension

   48% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Isolation

   How to perform this exercise

   1. To begin, stand up with both arms fully extended above the head holding one end of a towel with both hands. Your elbows should be in and the arms perpendicular to the floor with the palms facing each other while your feet should be shoulder width apart from each other. This is the starting position.
   2. Now communicate with your partner so that he/she can grip the other side of the towel to apply resistance. Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
   3. Go back to the starting position by using the triceps to raise the towel. Breathe out as you perform this step.
   4. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

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

   7. Cable Kickback

   48% match

   • Triceps
   • Cable
   • Beginner
   • Isolation

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

   How to perform this exercise

   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 Triceps Stretch
   • Equipment: a cable, not bodyweight only
   • Body position: standing, the same as the Triceps Stretch
   • Balance: harder to stay steady on than the Triceps Stretch
8. 

   8. Cable One Arm Tricep Extension

   48% match

   • Triceps
   • Cable
   • Intermediate
   • Isolation

   How to perform this exercise

   1. With your right hand, grasp a single handle attached to the high-cable pulley using a supinated (underhand; palms facing up) grip. You should be standing directly in front of the weight stack.
   2. Now pull the handle down so that your upper arm and elbow are locked in to the side of your body. Your upper arm and forearm should form an acute angle (less than 90-degrees). You can keep the other arm by the waist and you can have one leg in front of you and the other one back for better balance. This will be your starting position.
   3. As you contract the triceps, move the single handle attachment down to your side until your arm is straight. Breathe out as you perform this movement. Tip: Only the forearms should move. Your upper arms should remain stationary at all times.
   4. Squeeze the triceps and hold for a second in this contracted position.
   5. Slowly return the handle to the starting position.
   6. Repeat for the recommended amount of repetitions and then perform the same movement with the other arm.

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

   Why this matches

   • Primary muscle: triceps, the same as the Triceps Stretch
   • Equipment: a cable, not bodyweight only
   • Body position: standing, the same as the Triceps Stretch
   • Balance: harder to stay steady on than the Triceps Stretch
9. 

   9. Dumbbell One-arm Triceps Extension

   48% match

   • Triceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.
   2. Clean the dumbbell up to bring it to shoulder height and then extend the arm over your head so that the whole arm is perpendicular to the floor and next to your head. The dumbbell should be on top of you. The other hand can be kept fully extended to the side, by the waist, supporting the upper arm that has the dumbbell or grabbing a fixed surface.
   3. Rotate the wrist so that the palm of your hand is facing forward and the pinkie is facing the ceiling. This will be your starting position.
   4. Slowly lower the dumbbell behind your head as you hold the upper arm stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
   5. Return to the starting position by flexing your triceps as you breathe out. Tip: It is imperative that only the forearm moves. The upper arm should remain at all times stationary next to your head.
   6. Repeat for the recommended amount of repetitions and 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 Triceps Stretch
   • Equipment: free weights, not bodyweight only
   • Body position: standing, the same as the Triceps Stretch
   • Balance: harder to stay steady on than the Triceps Stretch
10. 

    10. Chain Handle Extension

    47% match

    • Triceps
    • Other
    • Intermediate
    • Isolation

    How to perform this exercise

    1. You will need two cable handle attachments and a flat bench, as well as chains, for this exercise. Clip the middle of the chains to the handles, and position yourself on the flat bench. Your elbows should be pointing straight up.
    2. Begin by extending through the elbow, keeping your upper arm still, with your wrists pronated.
    3. Pause at the lockout, and reverse the motion to return to the starting position.

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

    Why this matches

    • Primary muscle: triceps, the same as the Triceps Stretch
    • Body position: standing, the same as the Triceps Stretch
    • Balance: harder to stay steady on than the Triceps Stretch