Overhead Triceps Stretch

Muscles worked by the Overhead Triceps Stretch

Primary

TricepsTriceps Brachii

Secondary

LatsLatissimus Dorsi

Also called: tricep, triceps, triceps brachii, horseshoe, tris.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Overhead Triceps Stretch

1. Raise one arm overhead and bend the elbow.
2. Let your hand drop down behind your head.
3. Use the other hand to press the bent elbow back.
4. Hold for 20 to 30 seconds, breathing steadily.
5. Switch sides and repeat.

Form tips

• Keep your head upright, do not push it forward.
• Relax and keep breathing throughout.

At a glance

Overhead Triceps Stretch in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Triceps Stretch
• Barbell Overhead Extension
• Bench Dips
• Cable Tricep Kickback
• Cable Tricep Pushdown
• Close-Grip Bench Press
• Close-Grip Dumbbell Bench Press
• Close-Grip EZ-Bar Bench Press

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "overhead-triceps-stretch",
  "name_en": "Overhead Triceps Stretch",
  "name_de": "Trizeps-Dehnung über Kopf",
  "name_es": "Estiramiento de Tríceps sobre la Cabeza",
  "description_en": "A standing stretch that lengthens the triceps and lat by reaching the hand down the upper back.",
  "description_de": "Eine stehende Dehnung, die durch Führen der Hand zwischen die Schulterblätter Trizeps und breiten Rückenmuskel dehnt.",
  "description_es": "Un estiramiento de pie que alarga el tríceps y el dorsal llevando la mano por la espalda alta.",
  "category": "stretching",
  "force_type": "static",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "body_part": "upper_arms",
  "primary_muscles": [
    "triceps_brachii"
  ],
  "secondary_muscles": [
    "latissimus_dorsi"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": true,
  "is_bodyweight": true,
  "instructions_en": [
    "Raise one arm overhead and bend the elbow.",
    "Let your hand drop down behind your head.",
    "Use the other hand to press the bent elbow back.",
    "Hold for 20 to 30 seconds, breathing steadily.",
    "Switch sides and repeat."
  ],
  "instructions_de": [
    "Hebe einen Arm über den Kopf und beuge den Ellbogen.",
    "Lasse die Hand hinter dem Kopf nach unten sinken.",
    "Drücke mit der anderen Hand den gebeugten Ellbogen zurück.",
    "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
    "Wechsle die Seite und wiederhole."
  ],
  "instructions_es": [
    "Sube un brazo sobre la cabeza y flexiona el codo.",
    "Deja caer la mano por detrás de la cabeza.",
    "Con la otra mano empuja el codo flexionado hacia atrás.",
    "Mantén de 20 a 30 segundos, respirando de forma constante.",
    "Cambia de lado y repite."
  ],
  "tips_en": [
    "Keep your head upright, do not push it forward.",
    "Relax and keep breathing throughout."
  ],
  "tips_de": [
    "Halte den Kopf aufrecht, schiebe ihn nicht nach vorn.",
    "Bleib locker und atme durchgehend weiter."
  ],
  "tips_es": [
    "Mantén la cabeza erguida, no la empujes hacia adelante.",
    "Relájate y sigue respirando todo el tiempo."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/overhead-triceps-stretch-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "overhead-triceps-stretch");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.