Exercise guide
Seated Triceps Stretch On A Chair
- Beginner
- Isolation
- Timed hold
- Shoulders
- Upper arms
This seated stretch targets the long head of the triceps and improves shoulder mobility by placing the muscle in a fully lengthened overhead position. It is an effective recovery tool for relieving tension in the back of the arms and improving overhead reach.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit upright on a stable chair with your feet flat on the floor and your back straight.
- Raise your right arm overhead and bend the elbow, reaching your hand down toward the center of your upper back.
- Place your left hand on top of your right elbow to act as the lever for the stretch.
How to do it
- Gently push your right elbow downward or pull it toward your head until you feel a deep stretch in the back of your upper arm.
- Inhale deeply and exhale slowly, holding the tension for 20-30 seconds without bouncing.
- Slowly release the pressure and lower your arms before repeating the movement on the left side.
Form checklist
- Keep your head upright and chin tucked; do not let your arm push your head forward.
- Maintain a neutral spine and avoid arching your lower back away from the chair.
- Keep your shoulders relaxed and down, away from your ears.
- Apply steady, gentle pressure rather than sudden jerking movements.
Pro tips
- To increase the stretch, try to 'walk' your fingers further down your spine while maintaining the elbow position.
- Engage your core slightly to ensure the stretch stays localized in the triceps and doesn't cause your ribcage to flare out.
Make it harder
- Lean your torso slightly to the opposite side of the arm being stretched to involve the latissimus dorsi.
- Hold a small towel in the upper hand and grab the other end with your lower hand behind your back, gently pulling downward.
Frequently asked
- What muscles does the seated triceps stretch on a chair work?
- The seated triceps stretch on a chair primarily targets the triceps, and also works the deltoids as secondary muscles.
- What equipment do you need for the seated triceps stretch on a chair?
- The seated triceps stretch on a chair requires no equipment — just your body weight.
- Is the seated triceps stretch on a chair good for beginners?
- Yes. The seated triceps stretch on a chair is a beginner-friendly movement and a strong foundation to build on.