Bodyweight
Assisted Standing Triceps Extension (With Towel)
Triceps · Upper Arms
Beginner6
Demonstration
BeginnerIsolationMachine
Smith Machine Incline Tricep Extension
Triceps · Upper Arms
3
sets
12–15
reps
45s
Rest time
~5
Calories / set
Instructions
- 1
Adjust the seat of the smith machine so that the bar is at shoulder height.
- 2
Sit on the bench with your back against the pad and your feet flat on the ground.
- 3
Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
- 4
Extend your arms fully, lifting the bar off the rack and holding it directly above your chest.
- 5
Lower the bar slowly towards your forehead, keeping your elbows close to your head.
- 6
Pause for a moment at the bottom, then push the bar back up to the starting position.
- 7
Repeat for the desired number of repetitions.
Muscles worked
Primary
Triceps
shoulders
Secondary
shoulders
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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