How to do the Standing Overhead Reach
- Stand tall with your feet hip-width apart.
- Raise both arms overhead, one hand holding the other arm.
- Reach up toward the ceiling, ribs down.
- Hold the reach, breathing steadily, then lower your arms.
Full technique — 6 steps
- Stand tall with feet about hip width apart and arms at your sides.
- Raise both arms overhead and hold one arm with the other hand above your head.
- Tighten your stomach and keep your ribs in line with your pelvis.
- Reach your hands up toward the ceiling until you feel the stretch along your sides and upper arms.
- Keep your shoulders relaxed and your lower back from arching as you reach.
- Hold the reach while breathing steadily, then lower your arms to your sides.
Common mistakes
- Arching the lower back
- Shrugging shoulders toward ears
- Leaning back to reach higher
- Letting the arms drift in front of the head
Form cues
- Reach long through the arms
- Keep ribs down
- Relax the shoulders
- Stay tall through torso
Quick answers
What muscles does the Standing Overhead Reach work?
Primary: Lats 8/10, Triceps 7/10. Also works: Teres major 5/10, Rear delts 3/10.
When should I do the Standing Overhead Reach in a workout?
Warm-up. Done at the start to get the body ready. ≈ 3 min with rest.
How many sets and reps of the Standing Overhead Reach?
Strength: 1–2 sets of 20–30 reps, rest 15 s, 6 reps in reserve. Muscle growth: 2–3 sets of 30–45 reps, rest 15 s, 5–6 reps in reserve. Endurance: 2–3 sets of 30–60 reps, rest 15 s, 5–6 reps in reserve.
