Bodyweight
Assisted Standing Triceps Extension (With Towel)
Triceps · Upper Arms
Beginner6
Demonstration
IntermediateCompoundBodyweight
Side Push Up
Triceps · Upper Arms
4
sets
6–8
reps
2m
Rest time
~10
Calories / set
Instructions
- 1
Start by lying on your side with your legs extended and stacked on top of each other.
- 2
Place your bottom hand on the ground directly under your shoulder, fingers pointing forward.
- 3
Press through your bottom hand to lift your body off the ground, keeping your legs straight and your core engaged.
- 4
Extend your top arm straight up towards the ceiling, creating a straight line from your head to your heels.
- 5
Lower your body back down to the starting position with control.
- 6
Repeat for the desired number of repetitions, then switch sides.
Muscles worked
Primary
Triceps
shoulders
Secondary
shoulderschestcore
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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