10 Best Triceps Stretch Alternatives for Limited Mobility

The Triceps Stretch is done standing. Ranked closest by our scoring: the Overhead Triceps Stretch, the Exercise Ball Seated Triceps Stretch and the Overhead Triceps. A harder version, the Tricep Side Stretch, is listed below as a progression rather than a swap.

Triceps StretchWatch the Triceps Stretch

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Triceps Stretch

The steps for the Triceps Stretch itself, so you can judge how close each substitute below really is.

Triceps, with shoulders · Bodyweight · Beginner · Isolation

  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.

The 10 Best 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. 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. Overhead Triceps StretchPlay demonstration

    1. Overhead 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 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. Tricep Side Stretch

    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 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. Exercise Ball Seated Triceps StretchPlay 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 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. Standing Biceps Stretch

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

    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 Triceps Stretch
    • Equipment: bodyweight only, the same as the Triceps Stretch
    • Balance: harder to stay steady on than the Triceps Stretch
  7. Cable KickbackPlay 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 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

Triceps Stretch FAQ

What muscles does Triceps Stretch work?

The Triceps Stretch primarily lengthens the triceps brachii, especially the long head because it crosses the shoulder joint. It also places mild stretch on the posterior shoulder and latissimus dorsi when the humerus is elevated; cue: keep the elbow pointing up and the scapula stable to focus on the long head.

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