10 Best Assisted Standing Triceps Extension (With Towel) Alternatives

The Assisted Standing Triceps Extension (With Towel) is done standing. Ranked closest by our scoring: the Bodyweight Kneeling Triceps Extension, Elbow Dips and the Reverse Dip.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Assisted Standing Triceps Extension (With Towel)

Assisted Standing Triceps Extension (With Towel)Play demonstration
Primary muscle
Triceps
Equipment
Other
Difficulty
Beginner
Type
Isolation

Secondary muscles: Shoulders

How to perform Assisted Standing Triceps Extension (With Towel)
  1. Stand with your feet shoulder-width apart and hold a towel with both hands behind your head.
  2. Keep your elbows close to your ears and your upper arms stationary.
  3. Slowly extend your forearms upward, squeezing your triceps at the top.
  4. Pause for a moment, then slowly lower the towel back down to the starting position.
  5. Repeat for the desired number of repetitions.
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Ranked Assisted Standing Triceps Extension (With Towel) Alternatives

10 substitutes, ranked by how closely each one matches the Assisted Standing Triceps Extension (With Towel) on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Bodyweight Kneeling Triceps ExtensionPlay demonstration

    1. Bodyweight Kneeling Triceps Extension

    62% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation

    It still works the triceps, through a different movement.

    How to perform this exercise
    1. Kneel down on the ground with your knees hip-width apart.
    2. Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
    3. Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
    4. Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
    5. Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Assisted Standing Triceps Extension (With Towel)
    • Equipment: bodyweight only, not a band
    • Body position: kneeling, not standing
  2. Elbow DipsPlay demonstration

    2. Elbow Dips

    59% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want a harder version that still works the triceps.

    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
    2. Slide your hips forward off the bench and straighten your legs, keeping your heels on the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push through your hands to straighten your arms and lift your body back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Assisted Standing Triceps Extension (With Towel)
    • Equipment: bodyweight only, not a band
    • Body position: standing, the same as the Assisted Standing Triceps Extension (With Towel)
  3. Reverse DipPlay demonstration

    3. Reverse Dip

    58% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Position yourself between two parallel bars with your arms fully extended and your body straight.
    2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
    3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Assisted Standing Triceps Extension (With Towel)
    • Equipment: bodyweight only, not a band
    • Body position: standing, the same as the Assisted Standing Triceps Extension (With Towel)
    • Balance: harder to stay steady on than the Assisted Standing Triceps Extension (With Towel)
  4. Ring DipsPlay demonstration

    4. Ring Dips

    54% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by hanging from the rings with your arms fully extended and your body straight.
    2. Lower your body by bending your elbows until your shoulders are below your elbows.
    3. Push yourself back up to the starting position by straightening your arms.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Assisted Standing Triceps Extension (With Towel)
    • Equipment: a suspension trainer, not a band
    • Body position: standing, the same as the Assisted Standing Triceps Extension (With Towel)
    • Balance: harder to stay steady on than the Assisted Standing Triceps Extension (With Towel)
  5. Bench Dips

    5. Bench Dips

    52% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
    2. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
    3. Using your triceps to bring your torso up again, lift yourself back to the starting position.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Assisted Standing Triceps Extension (With Towel)
    • Equipment: bodyweight only, not a band
    • Body position: seated, not standing
  6. Dips - Triceps Version

    6. Dips - Triceps Version

    49% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
    2. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
    3. Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
    4. Repeat the movement for the prescribed amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Assisted Standing Triceps Extension (With Towel)
    • Equipment: bodyweight only, not a band
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Assisted Standing Triceps Extension (With Towel)
  7. Triceps Dip (Between Benches)Play demonstration

    7. Triceps Dip (Between Benches)

    45% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Assisted Standing Triceps Extension (With Towel)
    • Equipment: bodyweight only, not a band
    • Body position: standing, the same as the Assisted Standing Triceps Extension (With Towel)
  8. Impossible DipsPlay demonstration

    8. Impossible Dips

    44% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Position yourself between two parallel bars with your arms fully extended and your body suspended in the air.
    2. Bend your knees and cross your ankles.
    3. Lower your body by bending your elbows until your upper arms are parallel to the ground.
    4. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Assisted Standing Triceps Extension (With Towel)
    • Equipment: bodyweight only, not a band
    • Body position: inverted, not standing
    • Balance: harder to stay steady on than the Assisted Standing Triceps Extension (With Towel)
  9. Stalder PressPlay demonstration

    9. Stalder Press

    44% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart and your arms extended overhead.
    2. Bend your knees slightly and engage your core.
    3. Lower your body down into a squat position while keeping your arms extended overhead.
    4. As you squat down, press your arms down towards the ground, engaging your triceps.
    5. Pause for a moment at the bottom of the squat, then push through your heels to stand back up while simultaneously raising your arms back overhead.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Assisted Standing Triceps Extension (With Towel)
    • Equipment: bodyweight only, not a band
    • Body position: inverted, not standing
    • Balance: harder to stay steady on than the Assisted Standing Triceps Extension (With Towel)
  10. Body Tricep Press

    10. Body Tricep Press

    43% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Position a bar in a rack at chest height.
    2. Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position.
    3. Begin by flexing the elbow, lowering yourself towards the bar.
    4. Pause, and then reverse the motion by extending the elbows.
    5. Progress from bodyweight by adding chains over your shoulders.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Assisted Standing Triceps Extension (With Towel)
    • Equipment: bodyweight only, not a band
    • Body position: lying face down, not standing

Why You Might Need an Assisted Standing Triceps Extension (With Towel) Alternative

You may substitute the towel-assisted overhead extension because of shoulder or elbow pain, lack of a partner/towel setup, limited mobility, or training variety. Overhead isolation stresses the triceps long head via an extended shoulder position; if that position causes discomfort, choose a pressing or lying variation that shifts load to the lateral/medial heads. Use a variation that preserves elbow extension as the primary movement pattern, maintain a neutral spine, and cue controlled tempo to protect joints while keeping maximal triceps tension.

How to Choose the Right Assisted Standing Triceps Extension (With Towel) Substitute

Select a substitute based on the triceps head you want to emphasize, available equipment, and any joint limitations. Choose overhead variations (dumbbell or cable) to target the long head; pick skull crushers or close-grip press to emphasize overall mass and allow heavier loading. If you have elbow or shoulder pain, favor pushdown or close-grip pressing where the shoulder stays neutral. Always cue a stable scapula, upper arm vertical on overhead moves, and focus on pure elbow extension to maintain correct biomechanics and optimal muscle activation.

Assisted Standing Triceps Extension (With Towel) FAQ

What muscles does Assisted Standing Triceps Extension (with Towel) work?

The exercise primarily targets the three triceps heads, with the long head placed under greater stretch due to the overhead arm position. It also recruits the anterior deltoid and scapular stabilizers to hold the arm overhead while the triceps performs elbow extension.

Can I build muscle without doing Assisted Standing Triceps Extension (with Towel)?

Yes, build triceps size by using progressive overload on alternatives like overhead dumbbell extensions, skull crushers, close-grip presses, or pushdowns. Focus on full range of motion, controlled eccentrics, and gradually increasing load or volume to stimulate hypertrophy.

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