Exercise guide
Lying Single Arm Triceps Stretch
- Beginner
- Isolation
- Timed hold
- Chest
- Shoulders
- Upper arms
This weighted stretch uses a plate to provide a deep, loaded stretch to the triceps, specifically targeting the long head for improved overhead mobility. It is an effective way to increase flexibility and promote recovery after a heavy pressing session.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a bench or the floor with your knees bent and feet flat.
- Hold a light weight plate in one hand, extending your arm straight up toward the ceiling.
- Use your non-working hand to support the elbow of the working arm to keep it stable and vertical.
How to do it
- Inhale and slowly lower the weight plate toward your shoulder by bending only at the elbow.
- Lower the weight until you feel a deep, comfortable stretch in the back of your upper arm.
- Hold the bottom position for the prescribed time, focusing on deep, controlled breathing.
- Exhale as you slowly extend the arm back to the starting position to finish the set.
Form checklist
- Keep the upper arm perpendicular to the floor throughout the stretch.
- Ensure the elbow does not flare out to the side; keep it tucked in line with the shoulder.
- Maintain a neutral spine and keep your lower back pressed into the bench or floor.
- Move the weight with a slow, controlled tempo to avoid sudden tension on the elbow joint.
Pro tips
- To maximize the stretch on the long head of the triceps, slightly tilt your upper arm back toward your head.
- Focus on active recovery by gently contracting the triceps at the very top of the movement before the next rep or hold.
Make it harder
- Increase the duration of the hold at the bottom of the movement to deepen the stretch.
- Perform the stretch on a decline bench to increase the range of motion and the angle of shoulder flexion.
Frequently asked
- What muscles does the lying single arm triceps stretch work?
- The lying single arm triceps stretch primarily targets the triceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the lying single arm triceps stretch?
- The lying single arm triceps stretch requires no equipment — just your body weight.
- Is the lying single arm triceps stretch good for beginners?
- Yes. The lying single arm triceps stretch is a beginner-friendly movement and a strong foundation to build on.