Cross-Body Triceps Stretch
A standing stretch that bends one arm across the body, hand reaching over the opposite shoulder, while the other hand draws the elbow across. Stretches the triceps and back of the shoulder without lifting the arm overhead.
Primary muscles
- Triceps
Secondary muscles
- Rear Delts
- Rotator Cuff
- Sets
- 2–3
- Duration
- 20–30 sec per side
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Standing or sitting tall with the shoulders relaxed.
Bend one arm and reach the hand over the opposite shoulder.
Hold that elbow with your other hand.
Gently draw the elbow across and slightly up until you feel a stretch along the back of the arm.
Hold, then release and switch arms.
Breathing: Breathe slowly and ease the elbow across a little further on each exhale.
Coaching tips
Elbow at chin height
Shoulder down, away from the ear
Stay square
Common mistakes
Twisting the torso to follow the arm
Shrugging the stretched shoulder
Pressing on the elbow joint instead of just above it
Safety notes
Keep the pressure gentle and stop if the top or front of the shoulder pinches.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.