# Stick Lying Single Arm Triceps Stretch - Canonical: https://fitwill.app/exercise/10740/stick-lying-single-arm-triceps-stretch/ - Media ID: 10740 - Primary muscle: Triceps - Body part: Arms - Equipment: Stick - Video: https://fitwill.app/videos/10740/stick-lying-single-arm-triceps-stretch.mp4 ## Description The Stick Lying Single Arm Triceps Stretch is a supervised-feel flexibility drill for the back of the upper arm, done on the floor with nothing more than a short stick and a small pad. You lie on your back with one elbow resting on a cushion so the upper arm points at the ceiling, then use the stick as a lever to bend that elbow all the way closed. Because the stick gives the free hand mechanical advantage, you can reach a deeper, more controlled elbow flexion than you could by grabbing the wrist or pulling with the hand alone. This stretch is especially useful for people whose elbows never fully straighten comfortably after heavy pressing or lockout work — bench pressers, dip lovers, and anyone who does a lot of triceps extensions. It is also a common choice in rehab-style settings because the load is entirely self-regulated: the pulling hand decides exactly how much tension the working elbow and triceps receive, second by second. The setup does most of the work here. Lying down removes the need to stabilize your torso, and placing the working elbow on a pad keeps the upper arm vertical and supported, so the stretch happens at the elbow instead of being stolen by the shoulder drifting around. Knees bent and feet flat on the floor settle the lower back so you can actually relax, which matters — a triceps stretch only works if the muscle you are stretching is allowed to let go. To execute it, grip one end of the stick with the hand of the arm being stretched, and grip the other end with the free hand. Slowly pull the free end down and across so the working forearm rotates toward your body and the elbow folds completely, bringing the working hand down past your shoulder line. You should feel a clear, tolerable stretch along the back of the upper arm, sometimes down toward the elbow itself. Hold, breathe, and ease off gradually rather than bouncing. Because the long head of the triceps crosses the shoulder as well as the elbow, the exact angle you hold changes where you feel it. Keeping the working upper arm vertical and close to the body emphasizes a straightforward elbow-end stretch; letting the elbow drift slightly overhead adds a long-head component. Experiment gently rather than forcing one position. Keep the whole thing patient. This is a sensitive area around the elbow joint, and the stick multiplies whatever force you apply. Small, slow pulls with long exhales beat aggressive cranking every time, and mild stretching discomfort is the ceiling — never sharp pain at the elbow or wrist. ## Instructions 1. Lie on your back on an exercise mat with your knees bent and feet flat on the floor, arms relaxed at your sides. 2. Place a small pad or folded towel under the elbow of the arm you want to stretch, so the upper arm points straight up toward the ceiling and the elbow sits comfortably supported. 3. Grip one end of the stick with the hand of the arm being stretched, letting the forearm point up from the supported elbow. 4. Grip the other end of the stick with your free hand, holding it above the working arm so the stick sits roughly across your body. 5. Brace lightly by pressing your lower back toward the floor and keep your head resting on the mat throughout the stretch. 6. Slowly pull the free end of the stick down and across your body so the working elbow bends, rotating the working hand down toward your shoulder and hip line. 7. Continue until you feel a firm but comfortable stretch along the back of the working upper arm, and hold that position for 20 to 30 seconds. 8. Breathe slowly and steadily, letting each exhale soften the tension a little deeper into the stretch. 9. Release the pull gradually and let the working arm return to the starting position with the forearm pointing up, then switch the pad and grip to the other side if you are stretching both arms. ## Tips & Tricks - Keep the working elbow planted on the pad for the entire stretch. If it lifts or slides toward your head, the shoulder is doing the moving and the triceps stretch fades — reset the pad and start again. - The most common mistake is pulling too fast. The stick turns small hand movements into large changes of elbow angle, so inch the free end down and stop at the first real stretch sensation. - If you feel the stretch in the wrist or forearm instead of the upper arm, adjust your grip on the stick so the working wrist stays neutral rather than cocked backward. - Do not let the working upper arm fall outward away from your body; keeping it vertical keeps the tension on the triceps instead of the shoulder capsule. - A stick that is too long makes the lever awkward and hard to control at close range. A broomstick cut short or any rigid bar around shoulder width works best. - Re-grip if your assisting hand slips. A slipping grip usually causes a sudden depth change, which is exactly the jolt this stretch is meant to avoid. - If the elbow feels pinched at full flexion, back off a few degrees and hold there — a slightly less deep stretch held longer is more productive than forcing end range. - Pair this stretch with pressing days rather than immediately before heavy pressing; a deeply stretched triceps can feel temporarily weaker at lockout. - Keep the knees bent and feet flat the whole time. Straightening the legs tends to arch the lower back and makes it harder to relax into the stretch. ## Frequently Asked Questions ### Which muscles does the Stick Lying Single Arm Triceps Stretch target? It primarily targets the triceps brachii on the back of the upper arm, with the long head getting extra attention depending on the elbow and shoulder angle. Some people also feel it around the elbow joint itself, which is normal at end range. ### Why use a stick instead of just pulling my own wrist? The stick gives your free hand a strong lever, so you can bend the working elbow deeper than your grip strength or wrist comfort would allow. It also lets you make very small, precise changes in stretch intensity. ### Why does the elbow rest on a pad during the Stick Lying Single Arm Triceps Stretch? The pad supports the elbow on a hard floor and keeps the upper arm vertical and still. Without it, the elbow tends to slide or get sore from pressure, and the shoulder starts compensating for the movement. ### Is this stretch suitable for beginners? Yes, it is actually one of the safer triceps stretches for beginners because you are lying down and the intensity is fully controlled by the pulling hand. Start with a shallow pull and only deepen it over several sessions. ### How long should I hold the Stick Lying Single Arm Triceps Stretch? Twenty to thirty seconds per side works well for most people, repeated two to three times. If your triceps feel very tight from heavy pressing, shorter holds of around fifteen seconds done more often are a good alternative. ### I feel a pinch at the front of my elbow — is that normal? No, pinching at the elbow is a signal to back off. Reduce the depth of the pull, check that your wrist is not bent backward on the stick, and never push through sharp or pinching sensations in this stretch. ### What can I use if I do not have a stick? Any rigid bar of similar size works, such as a short broom handle, a PVC pipe, or even a straight barbell with no plates. In a pinch, a towel can substitute, though it gives you less leverage and a shallower stretch. ### When is the best time to do this stretch? It fits best after pressing or lockout-heavy training, or on separate mobility days when the muscles are warm. Doing it right before maximal pressing is less ideal, since a freshly stretched triceps can feel slightly less snappy at lockout. ### Can the Stick Lying Single Arm Triceps Stretch help with elbow stiffness after training? Gentle, regular stretching can help maintain comfortable elbow range of motion when stiffness follows heavy triceps or pressing work. If stiffness is persistent, painful, or limits daily activities, it is worth getting assessed by a qualified professional before continuing. ### Should I stretch both arms in the same session? Yes, most people benefit from doing both sides, even if one feels tighter. Move the pad and reset your grip for the second arm rather than rushing the switch, since the supported-elbow setup is what makes the stretch effective.