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Standing Towel Triceps Extension

Standing Towel Triceps Extension is a beginner isolation bodyweight exercise that mainly works your triceps.

💪 Triceps🏋️ Bodyweight📈 Beginner🔗 Isolation🎯 3 sets of 8-15 reps
Standing Towel Triceps Extension: starting position
Starting position
Standing Towel Triceps Extension: end position
End position

How to do the standing towel triceps extension

  1. To begin, stand up with both arms fully extended above the head holding one end of a towel with both hands. Your elbows should be in and the arms perpendicular to the floor with the palms facing each other while your feet should be shoulder width apart from each other. This is the starting position.
  2. Now communicate with your partner so that he/she can grip the other side of the towel to apply resistance. Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
  3. Go back to the starting position by using the triceps to raise the towel. Breathe out as you perform this step.
  4. Repeat for the recommended amount of repetitions.

Muscles worked

Primary: Triceps

Sets and reps

Do 3 sets of 8-15 controlled reps, stopping 1-2 reps before failure. When you can do 15 easily, slow the tempo or add weight.

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Standing Towel Triceps Extension alternatives

Exercises that train the same main muscle, including options with other equipment.

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FAQ

What muscles does the standing towel triceps extension work?

It mainly works your triceps.

How many sets and reps of standing towel triceps extension should I do?

Do 3 sets of 8-15 controlled reps, stopping 1-2 reps before failure. When you can do 15 easily, slow the tempo or add weight.

Is the standing towel triceps extension good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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