Towel Triceps Extension
An overhead triceps extension pulling a towel against a partner's resistance, a no-equipment way to load the triceps anywhere and adjust the effort rep by rep.
Primary muscles
- Triceps
- Sets
- 3
- Reps
- 10–15
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall holding one end of a towel with both hands overhead, arms straight and palms facing, while a partner behind you holds the other end.
Keep the upper arms vertical and close to the head.
Let your partner pull the towel down as you bend the elbows and lower the hands behind the head.
Resist all the way until the forearms reach the biceps.
Extend the elbows to pull the towel back overhead as your partner resists.
Breathing: Inhale as the hands lower, exhale as you extend.
Coaching tips
Elbows point up
Steady speed both ways
Talk to your partner about the load
Common mistakes
Letting the elbows flare
Arching the back to win the pull
Jerky resistance from the partner
Safety notes
Agree on a stop signal and have the partner ease off gradually rather than let go.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.