Bodyweight
Assisted Standing Triceps Extension (With Towel)
Triceps · Upper Arms
Beginner6
Demonstration
IntermediateCompoundBodyweight
Overhead Triceps Stretch
Triceps · Upper Arms
4
sets
6–8
reps
2m
Rest time
~10
Calories / set
Instructions
- 1
Stand or sit upright with your feet shoulder-width apart.
- 2
Extend one arm overhead, bending at the elbow so that your hand reaches towards the opposite shoulder blade.
- 3
With your other hand, gently pull the elbow of the extended arm towards the opposite side of your head, feeling a stretch in your triceps.
- 4
Hold the stretch for 15-30 seconds, then release.
- 5
Repeat on the other side.
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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