Bodyweight
Assisted Standing Triceps Extension (With Towel)
Triceps · Upper Arms
Beginner6
Demonstration
AdvancedCompoundDumbbell
Dumbbell One Arm Hammer Press On Exercise Ball
Triceps · Upper Arms
5
sets
4–6
reps
3m
Rest time
~9
Calories / set
Instructions
- 1
Sit on an exercise ball with your feet flat on the ground and your back straight.
- 2
Hold a dumbbell in one hand with your palm facing inwards and your elbow bent at a 90-degree angle.
- 3
Place your other hand on your hip for stability.
- 4
Press the dumbbell upwards, extending your arm fully.
- 5
Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- 6
Repeat for the desired number of repetitions, then switch arms.
Muscles worked
Primary
Triceps
shoulders
Secondary
shoulderschest
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)
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
Barbell
Barbell Incline Close Grip Bench Press
Triceps · Upper Arms
Advanced12
Barbell
Barbell Incline Reverse Grip Press
Triceps · Upper Arms
Advanced12
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