Standing Towel Triceps Extension

Standing Towel Triceps Extension is a strength – manually resisted overhead extension exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Triceps brachii
Secondary muscles: Anconeus, Deltoid (stabilization), Serratus anterior, Forearm muscles
Exercise type: Strength – manually resisted overhead extension

Exercise technique

Towel
Grip one end of a sturdy towel with both hands.
Start
Raise your hands overhead with your upper arms comfortably upright.
Communication
Agree on low resistance and a stop signal with your partner beforehand.
Resistance
Ask your partner to hold the other end with gentle downward-backward tension.
Lower
Keep your upper arms still while bending your elbows under control.
Extend
Extend your elbows against your partner's steady resistance.
Finish
First reduce tension together, then lower your arms.

Key technique points

Do not ask your partner for sudden pulls.
Do not press the towel against your neck.
Stabilize your lower back.
Do not force your elbows together.
Keep resistance similar throughout.
Exhale as you extend.

Common mistakes

Partner pulling suddenly

Do not expose unprepared elbows and shoulders to a high load.

Moving the upper arms

Do not pull the towel upward with whole-shoulder movement.

Releasing tension suddenly

Do not let go without coordinating with your partner.

Arching the lower back

Do not carry overhead resistance without abdominal support.

Increasing resistance excessively

Do not replace controlled extension with a strength contest.

Rubbing the towel against the neck

Do not load the pulling line onto your neck.

Frequently asked questions