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Exercise Ball Seated Triceps Stretch
Sit upright on an exercise ball with your feet flat on the floor. Raise one arm overhead, bend the elbow to reach your hand down your back, and use your opposite hand to gently pull the raised elbow toward your head. Keep your back straight and core engaged throughout the stretch.
- Target muscles
- Triceps
- Equipment
- Exercise ball
- Training style
- Mobility and recovery, Home
- Logged as
- Seconds
- Popularity
- 75 of 100
Exercise Ball Seated Triceps Stretch: how to do it
- Sit on an exercise ball with your feet flat on the floor, shoulder-width apart, and your back straight.
- Hold one arm straight down by your side, keeping it relaxed.
- Raise the opposite arm overhead and bend the elbow so that your hand reaches down toward the middle of your back.
- Use the hand of the arm that is down by your side to gently pull the elbow of the raised arm toward your head, deepening the stretch.
- Hold the stretch for 15-30 seconds, breathing deeply and maintaining good posture.
- Slowly release the stretch and return to the starting position.
- Repeat the stretch on the opposite arm.
- Perform the stretch for 2-3 sets on each side, ensuring controlled and smooth movements.
Sets and reps (general guidance)
| Goal | Sets | Reps | Load |
|---|---|---|---|
| Strength | 3 to 5 | 3 to 6 | Heavy, full rest |
| Muscle and endurance | 3 to 4 | 8 to 12 | Moderate, perfect form |
Common mistakes
Avoid arching your lower back or letting your ribs flare outward, as this can strain your spine. Also, don’t pull the elbow forcefully—gentle pressure is enough to deepen the stretch safely.
Alternatives
More Triceps exercises
Questions about Exercise Ball Seated Triceps Stretch
Which muscles does the Exercise Ball Seated Triceps Stretch target?
This stretch primarily targets the triceps, helping improve flexibility in the back of your upper arms. It can also provide a gentle stretch to the shoulders and upper back when performed correctly.
Do I need an exercise ball for the seated triceps stretch or can I use a chair?
An exercise ball adds instability, engaging your core during the stretch. However, you can perform the same movement on a sturdy chair or bench for more stability, making it a good alternative for those new to balance training.
Is the Exercise Ball Seated Triceps Stretch suitable for beginners?
Yes, it’s beginner-friendly as long as you maintain proper posture and balance. Beginners might start with a chair to avoid worrying about stability, then progress to the exercise ball once they feel confident.
What are common mistakes to avoid during this stretch?
Avoid arching your lower back or letting your ribs flare outward, as this can strain your spine. Also, don’t pull the elbow forcefully—gentle pressure is enough to deepen the stretch safely.
How long should I hold the Exercise Ball Seated Triceps Stretch?
Hold the stretch for 20–30 seconds on each arm, repeating 2–3 times for optimal flexibility gains. Make sure to breathe steadily and keep your core engaged throughout the hold.
Are there safer ways to modify this stretch for shoulder discomfort?
If you have shoulder discomfort, lower your raised arm slightly or skip the overhead position entirely, performing a gentler triceps stretch instead. You can also reduce the range of motion while still targeting the muscle.
What are the benefits of doing the Exercise Ball Seated Triceps Stretch regularly?
Regular practice improves triceps flexibility, enhances overhead arm mobility, and reduces muscle tightness after workouts. Using an exercise ball also engages your core, adding a balance and stability component to recovery training.