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Triceps · Beginner

Partner Towel Overhead Triceps Extension

Elbow-extension drill targeting the triceps with controlled upper-arm position.

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Partner Towel Overhead Triceps Extension demonstration

Exercise overview

Training details

TricepsShouldersCore

Equipment

Towel

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Hold one end of a towel overhead with the working arm and have your partner hold the lower end behind you.
  2. 02Bend the working elbow so the hand moves behind the head while the upper arm stays mostly vertical.
  3. 03Straighten the elbow against the steady resistance supplied through the towel.
  4. 04Keep the ribs down and avoid letting the shoulder or upper arm drift during the extension.
  5. 05Return slowly against resistance, complete the set, and switch arms and partner roles.

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Variations

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell Standing Overhead Tricep ExtensionComparable substituteParallel Bar DipsComparable substituteLever Triceps Dip (plate loaded)Comparable substituteBench PressComparable substituteDumbbell Row to KickbackComparable substituteClose-Grip Push-Up

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