Lying Single Arm Triceps Stretch
Lying Single Arm Triceps Stretch Exercise Description
The Lying Single Arm Triceps Stretch is a floor-based variation of the classic overhead triceps stretch. Performed supine, it targets the back of the upper arm—specifically the triceps brachii, with emphasis on the long head—by combining shoulder flexion with elbow flexion. Lying on your back supports the torso and scapulae, making it easier to maintain a neutral spine and limit rib flare or excessive lumbar extension, so the stretch remains focused on the triceps. Keep the working shoulder depressed and the scapula lightly set against the ribcage, with the upper arm near your ear but not forced. The elbow should generally point toward the ceiling as the forearm moves behind the head, lengthening the triceps without torquing the joint. Because the long head crosses both the shoulder and elbow, flexing both joints effectively biases this portion of the muscle; move within a comfortable range and prioritize smooth, relaxed breathing.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Long Head
- Assisting Muscles: Triceps Brachii - Lateral Head, Triceps Brachii - Medial Head
- Stabilizing Muscles: External Obliques, Rectus Abdominis, Serratus Anterior, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Stretching
- Functional Grouping: Elbow Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Inner Tricep
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Lying Single Arm Triceps Stretch Exercise
‘- Lie on your back with knees bent, feet flat; neutral spine and ribs down.
– Raise your right arm toward the ceiling, then bring the upper arm overhead so it’s near your ear (shoulder flexion).
– Bend the right elbow, letting the forearm move behind your head; hand toward your upper back.
– Use your left hand to support just above the right elbow and gently guide the elbow toward your midline and slightly back.
– Keep shoulder blades resting on the floor; avoid shrugging or arching your lower back.
– Aim for a gentle stretch along the back of the upper arm; avoid sharp pain or shoulder pinching.
– To exit, guide the elbow back up, extend the arm, and return it to your side; switch arms.
Lying Single Arm Triceps Stretch Tips
‘- Keep knees bent, feet flat, and maintain a neutral spine with ribs gently down as you lie on your back.
– Let the working upper arm come overhead near your ear, but don’t force it into position.
– Keep the working shoulder depressed with the scapula lightly set against the ribcage and resting on the floor.
– As you bend the elbow, aim the elbow generally toward the ceiling while the forearm moves behind your head.
– Use the opposite hand just above the working elbow to gently guide the elbow toward your midline and slightly back.
– Avoid shrugging the shoulder or arching your lower back as you deepen the stretch.
– Aim for a gentle stretch along the back of the upper arm, and avoid any sharp pain or shoulder pinching.
– Move only within a comfortable range and prioritize smooth, relaxed breathing throughout the stretch.
– When finishing, guide the elbow back up, extend the arm, then return it to your side before switching arms.
Lying Single Arm Triceps Stretch Beginner Introduction
The Lying Single Arm Triceps Stretch is a floor-based stretch for the back of the upper arm, performed while resting on the back. One arm reaches overhead and bends so the forearm travels behind the head, while the other hand lightly supports near the elbow. This position lengthens the triceps, especially the portion that spans both the shoulder and elbow, creating a focused stretch rather than a general upper-body pull. Because the torso, shoulder blades, and head are supported by the ground, the lower back and ribs stay calmer and less likely to overarch, which helps keep the sensation centered in the upper arm.
This stretch highlights calm control and ease of movement rather than intensity. The arm lines up roughly by the ear, the elbow points upward, and the forearm drifts backward only as far as feels naturally accessible. Gentle assistance from the opposite hand helps guide the stretching arm without forcing it. Smooth, unhurried breathing pairs with the position, encouraging relaxation through the shoulders, upper arms, and torso while each side is worked individually.