Bodyweight
Assisted Standing Triceps Extension (With Towel)
Triceps · Upper Arms
Beginner6
Demonstration
AdvancedCompoundDumbbell
Dumbbell Decline One Arm Hammer Press
Triceps · Upper Arms
5
sets
4–6
reps
3m
Rest time
~9
Calories / set
Instructions
- 1
Lie on a decline bench with a dumbbell in one hand, resting on your chest.
- 2
Extend your arm straight up, keeping your elbow slightly bent.
- 3
Lower the dumbbell down towards your shoulder, keeping your elbow close to your body.
- 4
Press the dumbbell back up to the starting position.
- 5
Repeat for the desired number of repetitions, then switch arms.
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.
Related exercises
Machine
Assisted Triceps Dip (Kneeling)
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Resistance band
Band Close Grip Push Up
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Resistance band
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Barbell
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Barbell
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Barbell
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Alternatives
Bodyweight
Assisted Standing Triceps Extension (With Towel)
Triceps · Upper Arms
Beginner6
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