Exercise guide
Roll Ball Triceps Latissimus Dorsi Stretch
- Beginner
- Isolation
- Timed hold
- Back
- Shoulders
- Upper arms
This unilateral mobility exercise uses a ball against a wall to provide myofascial release and a deep stretch for the long head of the triceps and the latissimus dorsi. It is highly effective for improving overhead shoulder mobility and relieving tension from heavy pulling or pressing movements.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand sideways to a wall and place a small massage ball or foam roller between your upper tricep (just above the elbow) and the wall.
- Raise your arm overhead and bend your elbow so your hand reaches toward the middle of your shoulder blades.
- Place your feet about shoulder-width apart, leaning your body weight slightly into the ball to pin it against the wall.
How to do it
- Slowly squat down and stand back up to roll the ball along the length of your triceps and down toward the lateral edge of your shoulder blade (the lats).
- Exhale as you apply pressure and lean into the wall, inhaling as you move between tight spots.
- When you find a point of high tension, hold the position for 20-30 seconds while maintaining a deep elbow bend.
- Complete the desired duration on one side before switching to the other arm.
Form checklist
- Keep your elbow pointed directly toward the ceiling to maximize the stretch.
- Maintain a neutral spine and avoid excessively arching your lower back as you lean.
- Keep your neck relaxed and avoid shrugging the working shoulder toward your ear.
- Ensure the ball stays on the muscle tissue and avoid rolling directly over the elbow joint.
Pro tips
- To increase the lat stretch, slightly rotate your torso away from the wall while the ball is positioned near your armpit.
- Actively reach your hand further down your spine to create more tension in the triceps long head during the roll.
Make it harder
- Use a firmer ball, such as a lacrosse ball, to increase the intensity of the myofascial release.
- Perform the movement while holding a light weight in the hand of the stretching arm to force a deeper elbow flexion.
Frequently asked
- What muscles does the roll ball triceps latissimus dorsi stretch work?
- The roll ball triceps latissimus dorsi stretch primarily targets the lats and triceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the roll ball triceps latissimus dorsi stretch?
- The roll ball triceps latissimus dorsi stretch requires no equipment — just your body weight.
- Is the roll ball triceps latissimus dorsi stretch good for beginners?
- Yes. The roll ball triceps latissimus dorsi stretch is a beginner-friendly movement and a strong foundation to build on.