Standing Towel Triceps Extension
The Standing Towel Triceps Extension isolates the Triceps through a controlled range of motion. This beginner-level body only exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The triceps handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Standing Towel Triceps Extension work?
The Standing Towel Triceps Extension primarily targets the Triceps. It's an effective isolation exercise for building triceps strength.
Is the Standing Towel Triceps Extension good for beginners?
Yes, the Standing Towel Triceps Extension is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Standing Towel Triceps Extension?
You need no equipment — just your bodyweight to perform the Standing Towel Triceps Extension. This makes it ideal for home workouts.
Track Your Progress
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