Bodyweight
Assisted Standing Triceps Extension (With Towel)
Triceps · Upper Arms
Beginner6
Demonstration
AdvancedIsolationBarbell
Ez Barbell Incline Triceps Extension
Triceps · Upper Arms
4
sets
8–12
reps
1m 15s
Rest time
~7
Calories / set
Instructions
- 1
Set up an incline bench at a 45-degree angle.
- 2
Sit on the bench with your back against the pad and hold the ez barbell with an overhand grip.
- 3
Extend your arms fully overhead, keeping your elbows close to your head.
- 4
Lower the barbell behind your head by bending your elbows, keeping your upper arms stationary.
- 5
Pause for a moment, then extend your arms back to the starting position.
- 6
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
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Bodyweight
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