Standing Towel Triceps Extension
A beginner strength exercise for the triceps, done with just your bodyweight.
- Main muscles
- Triceps
- Equipment
- Bodyweight
- Level
- Beginner
- Type
- Isolation
- Movement
- Push
How to do the Standing Towel Triceps Extension
- 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.
- 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.
- Go back to the starting position by using the triceps to raise the towel. Breathe out as you perform this step.
- Repeat for the recommended amount of repetitions.
Sets and reps
| Muscle | 3–4 sets of 10–15 reps, rest 60–90 seconds |
|---|---|
| Pump or finisher | 2–3 sets of 15–20 reps, rest 45–60 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Standing Towel Triceps Extension
Body Tricep PressBodyweight · Beginner
Bench DipsBodyweight · Beginner
Body-UpBodyweight · Intermediate
Dips - Triceps VersionBodyweight · Beginner
Incline Push-Up Close-GripBodyweight · Beginner
Band Skull CrusherResistance band · Beginner
Cable Incline Triceps ExtensionCable · Beginner
Cable Lying Triceps ExtensionCable · Beginner
Questions
What muscles does the Standing Towel Triceps Extension work?
Mainly the triceps.
Is the Standing Towel Triceps Extension good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Standing Towel Triceps Extension?
Good alternatives that train the triceps: Body Tricep Press, Bench Dips, Body-Up or Dips - Triceps Version.
How many sets and reps of the Standing Towel Triceps Extension should I do?
Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.
Exercise steps and photos: free-exercise-db (public domain).