Machine
Assisted Triceps Dip (Kneeling)
Triceps · Upper Arms
Beginner9
Demonstration
BeginnerIsolationBodyweight
Assisted Standing Triceps Extension (With Towel)
Triceps · Upper Arms
3
sets
12–15
reps
45s
Rest time
~6
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart and hold a towel with both hands behind your head.
- 2
Keep your elbows close to your ears and your upper arms stationary.
- 3
Slowly extend your forearms upward, squeezing your triceps at the top.
- 4
Pause for a moment, then slowly lower the towel back down to the starting position.
- 5
Repeat for the desired number of repetitions.
Muscles worked
Primary
Triceps
shoulders
Secondary
shoulders
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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Alternatives
Machine
Assisted Triceps Dip (Kneeling)
Triceps · Upper Arms
Beginner9
Resistance band
Band Close Grip Push Up
Triceps · Upper Arms
Beginner9
Resistance band
Band Side Triceps Extension
Triceps · Upper Arms
Beginner5
Barbell
Barbell Close Grip Bench Press
Triceps · Upper Arms
Advanced12
Barbell
Barbell Decline Close Grip To Skull Press
Triceps · Upper Arms
Advanced12
Barbell
Barbell Incline Close Grip Bench Press
Triceps · Upper Arms
Advanced12