Tricep Side Stretch
How to do the Tricep Side Stretch
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Bring right arm across your body and over your left shoulder, holding your elbow with your left hand, until you feel a stretch in your tricep. Then repeat for your other arm.
How to program the Tricep Side Stretch
Sets and reps
As an isolation movement, the Tricep Side Stretch is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Tricep Side Stretch is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Tricep Side Stretch work?
The Tricep Side Stretch primarily targets the Triceps. It also recruits the Shoulders as supporting muscles.
What equipment do I need for the Tricep Side Stretch?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the Tricep Side Stretch should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
