Bodyweight
Assisted Standing Triceps Extension (With Towel)
Triceps · Upper Arms
Beginner6
Demonstration
AdvancedIsolationBarbell
Ez Barbell Decline Triceps Extension
Triceps · Upper Arms
4
sets
8–12
reps
1m 15s
Rest time
~7
Calories / set
Instructions
- 1
Lie on a decline bench with your head lower than your feet and your feet secured.
- 2
Hold the ez barbell with an overhand grip, hands shoulder-width apart.
- 3
Extend your arms fully, keeping your elbows close to your head.
- 4
Lower the barbell slowly towards your forehead, bending your elbows.
- 5
Pause for a moment, then extend your arms back to the starting position.
- 6
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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Assisted Standing Triceps Extension (With Towel)
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Beginner5
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Triceps · Upper Arms
Intermediate10
Bodyweight
Bench Dip On Floor
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Intermediate10