Assisted Standing Triceps Extension (with towel)

Assisted Standing Triceps Extension (with towel)

The Assisted Standing Triceps Extension (with towel) is a fantastic exercise that primarily targets the triceps muscles, but also engages the shoulders and back to some extent. This exercise is particularly effective for individuals who may have limited upper body strength or struggle with traditional triceps exercises using weights. By utilizing a towel, you can provide assistance to your triceps as you gradually build strength and mobility. To perform the Assisted Standing Triceps Extension, start by standing tall with your feet shoulder-width apart. Hold one end of a towel with both hands and raise it overhead. Ensure that the towel is taut and there is no slack. Then, slowly lower the towel behind your head by bending your elbows. You should feel a gentle stretch in your triceps. Keep your upper arms close to your ears throughout the movement. Using the towel as a support, carefully extend your elbows, bringing the towel back up overhead. Focus on contracting your triceps as you perform this movement. Remember to maintain control and keep your core engaged throughout the exercise. Incorporating the Assisted Standing Triceps Extension (with towel) into your workout routine can help strengthen and tone your triceps, which not only contributes to your overall arm aesthetics but also enhances your upper body functionality. Aim for 2-3 sets of 12-15 repetitions, gradually increasing the intensity as you progress. Remember to listen to your body, take breaks if needed, and enjoy the burn as you challenge yourself with this effective triceps exercise.


  • Stand upright with your feet shoulder-width apart.
  • Hold a towel in both hands with your palms facing down and your arms extended straight overhead.
  • Keep your elbows close to your head and slowly lower the towel behind your head.
  • Pause for a brief moment, then return to the starting position by extending your arms back up overhead.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining good form throughout the movement.
  • Engage your core and keep a stable stance to avoid unnecessary movements.
  • Make sure to use a towel that provides enough resistance to challenge your triceps muscles.
  • Control the movement both on the way down and on the way up to maximize muscle activation.
  • Avoid locking your elbows at the top of the movement to maintain constant tension on the triceps.
  • Gradually increase the resistance of the towel as your strength improves.
  • Breathe rhythmically and avoid holding your breath during the exercise.
  • Perform the exercise in a slow and controlled manner to activate more muscle fibers.
  • Listen to your body and stop if you experience any pain or discomfort.
  • Include this exercise as part of a well-rounded triceps training routine for optimal results.


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