PVC Tricep Stretch
A mobility exercise using a PVC pipe to stretch the triceps long head and improve overhead shoulder range of motion. It utilizes the pipe as a lever to gently deepen the stretch without requiring a partner.
Iridium schedules this time-based mobility drill primarily during warmups when your planned session includes overhead movements emphasizing the long head of the triceps. Because this is a stretch rather than a loading exercise, the algorithm excludes it from your Minimum Effective Volume and muscular fatigue calculations. Frequency is determined by your specific warmup preferences, appearing only when you have enabled dynamic routines or extended prep work.
Form Cues
- Stand tall with your core braced and ribs pulled down
- Point the elbow of the stretching arm straight up toward the ceiling
- Keep your head neutral and chin tucked
- Gently pull the pipe down with the bottom hand to deepen the stretch
- Don't arch your lower back to compensate for tight shoulders
- Don't allow your head to poke forward
- Don't flare your elbow out to the side
- Don't bounce or jerk into the stretch
Common Mistakes
- Arching the lower back
- Jutting the head forward
- Flaring the ribs
- Elbow pointing outward
Muscles Worked
This stretch primarily targets the long head of the triceps brachii, which is crucial for overhead stability and extension. It also helps open up the latissimus dorsi and improves overall shoulder flexion mechanics.
Primary
Secondary
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