Bodyweight
Assisted Standing Triceps Extension (With Towel)
Triceps · Upper Arms
Beginner6
Demonstration
AdvancedIsolationBarbell
Barbell Reverse Grip Skullcrusher
Triceps · Upper Arms
4
sets
8–12
reps
1m 15s
Rest time
~7
Calories / set
Instructions
- 1
Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- 2
Hold the barbell with a reverse grip, palms facing towards your face, and your hands shoulder-width apart.
- 3
Extend your arms straight up over your chest, keeping your elbows in and your wrists straight.
- 4
Slowly lower the barbell towards your forehead by bending your elbows, keeping your upper arms stationary.
- 5
Pause for a moment at the bottom, then extend your arms back up to the starting position.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Triceps
forearms
Secondary
forearms
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
Bodyweight
Bench Dip (Knees Bent)
Triceps · Upper Arms
Intermediate10
Bodyweight
Bench Dip On Floor
Triceps · Upper Arms
Intermediate10