Overhead Tricep & Lat Stretch

Modern Repertoire Beginner Stretching & MobilityUpper Body & ArmsLateral Flexion & Rotation

A standing overhead stretch at the parked reformer: the arm reaches up beside the ear and the hand drops behind the head, lengthening the triceps and the side of the body while the ribs stay connected.

Body
Reformer
Movement

Schematic — Overhead Tricep & Lat Stretch Reformer · 1 medium spring · Footbar Down · Headrest Down

⚠️ Clinical Contraindications

Shoulder Impingement: Overhead positions narrow the subacromial space; keep the arm in a pain-free range and skip it with active shoulder pain.
Neck & Cervical Strain: Let the hand rest behind the head rather than pressing it forward, and keep the neck long throughout.

Apparatus Setup

Reformer

Spring Tension 1 medium spring

Footbar Position Down What this means →

Headrest Down

Target Muscles

Latissimus Dorsi (Primary)Deltoids (Secondary)Triceps (Primary)Trapezius (Secondary)

Setup Instructions

Stand on the floor inside the reformer frame facing the footbar, one to two steps back from the headrest, with the feet hip-width apart and parallel and the machine parked. Raise one arm overhead, bend the elbow and let the hand drop behind the head toward the opposite shoulder blade, keeping the elbow pointing up beside the ear.

Execution Instructions

Stand tall with the ribs connected and the shoulder blades drawn down the back.
Reach the arm overhead, then bend the elbow and send the hand behind the head, letting the upper arm stay vertical beside the ear rather than flaring forward.
Keep the low back long so the stretch stays in the back of the upper arm and the side of the body.
Breathe into the lengthened side, ease a little deeper on each exhale, hold for two to three breaths, then release slowly and change sides.

Teaching Cues

Form

"Keep the elbow pointing up beside the ear and the hand behind the head, with the upper arm vertical."

Alignment

"Keep the ribs connected and the low back long so the stretch stays in the triceps and the side body."

Breath

"Inhale to lengthen the arm overhead, exhale to ease the hand a little further behind the head."

Control

"Move in slowly and hold still — never pull or push the elbow down."

Modifications & Progressions

Hand to the Neck (Regression)

Bring the hand only to the back of the neck and keep the elbow softly bent so the stretch stays mild.

Side-Bend with the Reach (Progression)

Once the overhead position is comfortable, add a small side-bend away from the raised arm to lengthen the lat further.

Pain-Free Overhead Range (Injury Modification)

For shoulder impingement, lower the arm to a pain-free angle, keep the elbow forward of the ear and skip the position if it pinches.