Beginner

Overhead Lat and Triceps Stretch

The lat and the triceps long head both cross the shoulder, so a single overhead reach can open them together. Bending the elbow behind the head and gently guiding it back stretches the triceps, while a slight side bend adds the lat. It is an efficient reset before pressing or after a heavy pulling session.

Equipment
Body Weight
Body part
Lats, Triceps
Type
Stretching
Muscles worked
Target
Latissimus Dorsi, Triceps Brachii Long Head
Tertiary
Trapezius Lower

How to do it

  1. 1

    Stand or sit tall and raise one arm overhead.

  2. 2

    Bend that elbow so the hand drops down behind your neck, reaching toward the upper back.

  3. 3

    Use the opposite hand to gently guide the bent elbow back and slightly across the midline.

  4. 4

    Add a small side bend away from the working arm to bring the lat into the stretch.

  5. 5

    Hold for 20 to 30 seconds, keeping the ribs from flaring, then switch sides.

Tips

  • Guide the elbow gently; you want a broad stretch, not a hard pull on the joint.
  • Keep the ribs down and core lightly braced so the side bend does not turn into a back arch.
  • If the shoulder pinches overhead, lower the elbow slightly and focus on the triceps portion.

Variations

Common mistakes

  • The side bend turns into a rotation, with the chest opening toward the ceiling, which drops the lat out of the stretch and sends the load to the low back.
  • The hips slide toward the working side as you lean, so the trunk bends around them and the lat stays short; keep the weight even between both feet.
  • The elbow drifts out to the side as it goes back, which loses the triceps portion completely and leaves a plain side bend behind.
  • A quick lean and return replaces the hold, so neither muscle gets any time; settle into the finished shape for 20 to 30 seconds and breathe into the stretched side.
  • The sensation sits deep in the shoulder joint rather than along the arm and the ribs, which means the elbow has been dragged too far across, not that the drill is working.

Frequently asked

How long should you hold the overhead lat and triceps stretch?
Two rounds of 20 to 30 seconds per side. It is worth splitting them: one round with the elbow guided back and no lean, which keeps the focus on the triceps, and one with the side bend added for the lat. Use it before pressing or after a heavy pulling session, and add rounds rather than force as you get more comfortable overhead.
How do I make the overhead lat and triceps stretch easier or harder?
For an easier version, drop the side bend and keep only the gentle elbow guide, or do it seated so balance is not part of the job. To make it harder, take it in a half-kneeling stance with the working side's knee down: the hips can no longer drift sideways, so every degree of the bend has to come from the trunk.
What is the overhead lat and triceps stretch for?
It handles two muscles that both cross the shoulder in one position, which makes it an efficient reset before overhead pressing or after pulling work, particularly for lifters whose overhead reach is limited. It is a poor tool for working out which of the two is actually tight, since the sensation blurs together. If the shoulder pinches at the top, split it into a separate lat stretch and overhead triceps stretch instead.

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