Bodyweight
Assisted Standing Triceps Extension (With Towel)
Triceps · Upper Arms
Beginner6
Demonstration
AdvancedCompoundBodyweight
One Arm Dip
Triceps · Upper Arms
5
sets
4–6
reps
3m
Rest time
~10
Calories / set
Instructions
- 1
Stand facing away from a bench or chair, with your feet shoulder-width apart.
- 2
Place one hand on the bench or chair behind you, fingers pointing towards your body.
- 3
Extend your legs out in front of you, keeping your heels on the ground.
- 4
Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair.
- 5
Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position.
- 6
Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.
Muscles worked
Primary
Triceps
chest
Secondary
chestshoulders
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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