Standing Towel Triceps Extension
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.
How to program the Standing Towel Triceps Extension
Sets and reps
As an isolation movement, the Standing Towel Triceps Extension is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Standing Towel Triceps Extension is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Standing Towel Triceps Extension work?
The Standing Towel Triceps Extension primarily targets the Triceps.
What equipment do I need for the Standing Towel Triceps Extension?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the Standing Towel Triceps Extension should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
