Pinpoint
Pain Guide/Upper Arm

Upper Arm

Back of Upper Arm

Pain at the back of the upper arm commonly involves the triceps brachii. The triceps is the primary elbow extensor and is heavily loaded during pushing movements, dips, and overhead pressing, making it susceptible to strain and tendinopathy.

Medical Disclaimer

This information is for educational purposes only and does not constitute medical advice. Consult a qualified healthcare provider for proper diagnosis and treatment of any pain or medical condition.

Common Causes

1

Triceps strain from heavy pressing or dips

2

Triceps tendinopathy near the elbow insertion

3

Overuse from push-ups or overhead extensions

4

Trigger points in the triceps long head

5

Referred pain from thoracic outlet syndrome

Muscles in This Area

2

Upper Arm

triceps brachii

The triceps brachii is the horseshoe-shaped muscle on the back of your upper arm with three heads. It extends the elbow for pushing movements like bench presses and dips. Crucial for arm strength, lockouts in lifts, and overall upper body power.

Triceps tendinopathyDistal triceps ruptureCubital tunnel syndrome

Forearm

anconeus

Tiny elbow extensor at back upper forearm, stabilizes during pressing and gripping. Aids triceps in extensions. Powerlifters note its elbow lockout role.

Lateral epicondylitisAnconeus syndromePosterior interosseous nerve syndrome

Stretches That May Help

Overhead triceps stretch
Across body triceps pull
Wall triceps stretch
Triceps overhead stretch
Elbow extension pronation stretch
Anconeus specific lean

Recommended Exercises

12
Alternating Cable Shoulder Press position 1
Alternating Cable Shoulder Press position 2

Alternating Cable Shoulder Press

beginner·cable
Alternating Floor Press position 1
Alternating Floor Press position 2

Alternating Floor Press

beginner·kettlebells
Alternating Kettlebell Press position 1
Alternating Kettlebell Press position 2

Alternating Kettlebell Press

intermediate·kettlebells
Alternating Renegade Row position 1
Alternating Renegade Row position 2

Alternating Renegade Row

expert·kettlebells
Anti-Gravity Press position 1
Anti-Gravity Press position 2

Anti-Gravity Press

beginner·barbell
Arnold Dumbbell Press position 1
Arnold Dumbbell Press position 2

Arnold Dumbbell Press

intermediate·dumbbell
Back Flyes - With Bands position 1
Back Flyes - With Bands position 2

Back Flyes - With Bands

beginner·bands
Band Skull Crusher position 1
Band Skull Crusher position 2

Band Skull Crusher

beginner·bands
Barbell Bench Press - Medium Grip position 1
Barbell Bench Press - Medium Grip position 2

Barbell Bench Press - Medium Grip

beginner·barbell
Barbell Guillotine Bench Press position 1
Barbell Guillotine Bench Press position 2

Barbell Guillotine Bench Press

intermediate·barbell
Barbell Incline Bench Press - Medium Grip position 1
Barbell Incline Bench Press - Medium Grip position 2

Barbell Incline Bench Press - Medium Grip

beginner·barbell
Barbell Shoulder Press position 1
Barbell Shoulder Press position 2

Barbell Shoulder Press

intermediate·barbell

When to See a Doctor

Seek medical attention if you have severe pain or swelling at the back of the elbow, inability to straighten the arm, or a palpable gap in the triceps muscle after an injury.

Self-Care Tips

1

Stretch the triceps by reaching the hand behind the head and pulling the elbow gently

2

Use a foam roller or ball to release triceps trigger points

3

Reduce pushing volume and allow recovery time

4

Ice the area after aggravating exercises

Related Upper Arm Pain

Front of Upper Arm
Biceps tendinitis from repetitive overhead or curling motions
Outer Upper Arm
Deltoid strain from lateral raises or overhead work

Upper Arm Muscles

Explore all upper arm muscles in 3D

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Activities & Sports

Find which activities involve this area

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Pinpoint·Interactive 3D Anatomy & Exercise Guide