Quick Answer
Cross-Body Triceps Stretch is a beginner stretching exercise that targets your triceps and shoulders. It uses only your bodyweight. Stand tall.
Video Tutorial
How to Perform the Cross-Body Triceps Stretch
- 1
Stand tall.
- 2
Bring right arm across body shoulder height.
- 3
Use left hand gently pull right elbow towards left shoulder.
- 4
Feel stretch outer arm/tricep.
- 5
Hold 15-30s.
- 6
Switch arms.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Cross-Body Triceps Stretch isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Cross-Body Triceps Stretch work?
The Cross-Body Triceps Stretch primarily works your triceps and shoulders. Secondary muscles include the lats.
What equipment do I need for the Cross-Body Triceps Stretch?
The Cross-Body Triceps Stretch needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Cross-Body Triceps Stretch suitable for beginners?
Yes. The Cross-Body Triceps Stretch is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Cross-Body Triceps Stretch should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Cross-Body Triceps Stretch every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train triceps and shoulders more frequently, alternate harder and easier variations and keep overall weekly volume moderate.