Bodyweight
Assisted Standing Triceps Extension (With Towel)
Triceps · Upper Arms
Beginner6
Demonstration
AdvancedIsolationCable
Cable One Arm Tricep Pushdown
Triceps · Upper Arms
4
sets
8–12
reps
1m 15s
Rest time
~5
Calories / set
Instructions
- 1
Stand facing a cable machine with a straight bar attachment at chest height.
- 2
Grasp the bar with an overhand grip and step back to create tension in the cable.
- 3
Position your feet shoulder-width apart and slightly bend your knees.
- 4
Keep your back straight and core engaged throughout the exercise.
- 5
Start with your arm fully extended and perpendicular to the floor.
- 6
Keeping your upper arm stationary, exhale and push the bar down until your arm is fully extended.
- 7
Pause for a moment, then inhale and slowly return to the starting position.
- 8
Repeat for the desired number of repetitions, then switch arms.
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.
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Alternatives
Bodyweight
Assisted Standing Triceps Extension (With Towel)
Triceps · Upper Arms
Beginner6
Machine
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