10 Best Standing Towel Triceps Extension Alternatives for Home Workouts

The 10 Best Standing Towel Triceps Extension Alternatives

10 substitutes, ranked by how closely each one matches the Standing Towel Triceps Extension on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

1. Play demonstration

   1. Dumbbell Standing Triceps Extension

   90% match

   Triceps · Intermediate · Isolation

   A good swap when you have dumbbells to work with, and it still works the triceps.

   • Dumbbell

   How to perform it

   1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand.
   2. Raise the dumbbell overhead, keeping your arm straight.
   3. Bend your elbow and lower the dumbbell behind your head, keeping your upper arm stationary.
   4. Extend your arm back up to the starting position.
   5. Repeat for the desired number of repetitions.

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

   Why this matches

   • Movement: extension, the same as the Standing Towel Triceps Extension
   • Primary muscle: triceps, the same as the Standing Towel Triceps Extension
   • Equipment: free weights, not bodyweight only
   • Body position: standing, the same as the Standing Towel Triceps Extension
2. 

   2. Speed Band Overhead Triceps

   88% match

   Triceps · Intermediate · Isolation

   A good swap when you have a band to work with, and it still works the triceps.

   • Band

   How to perform it

   1. For this exercise anchor a band to the ground. We used an incline bench and anchored the band to the base, standing over the bench. Alternatively, this could be performed standing on the band.
   2. To begin, pull the band behind your head, holding it with a pronated grip and your elbows up. This will be your starting position.
   3. To perform the movement, extend through the elbow to to straighten your arms, ensuring that you keep your upper arm in place.
   4. Pause, and then return to the starting position.

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

   Why this matches

   • Primary muscle: triceps, the same as the Standing Towel Triceps Extension
   • Equipment: a band, not bodyweight only
   • Body position: standing, the same as the Standing Towel Triceps Extension
   • Balance: easier to stay steady on than the Standing Towel Triceps Extension
3. Play demonstration

   3. Barbell Standing Overhead Triceps Extension

   86% match

   Triceps · Intermediate · Isolation

   A good swap when you have a barbell to work with, and it still works the triceps.

   • Barbell

   How to perform it

   1. Stand with your feet shoulder-width apart and hold a barbell with an overhand grip.
   2. Raise the barbell overhead, fully extending your arms.
   3. Keeping your upper arms close to your head, slowly lower the barbell behind your head by bending your elbows.
   4. Pause for a moment, then raise the barbell back to the starting position by extending your arms.
   5. Repeat for the desired number of repetitions.

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

   Why this matches

   • Movement: extension, the same as the Standing Towel Triceps Extension
   • Primary muscle: triceps, the same as the Standing Towel Triceps Extension
   • Equipment: free weights, not bodyweight only
   • Body position: standing, the same as the Standing Towel Triceps Extension
4. 

   4. Sled Overhead Triceps Extension

   86% match

   Triceps · Intermediate · Isolation

   A good swap when you have a sled to work with, and it still works the triceps.

   • Sled

   How to perform it

   1. Attach dual handles to a sled using a chain or rope. Load the sled to an appropriate load.
   2. Facing away from the sled, step away until there is tension in the line. Raise your hands above your head, keeping them together, palms facing each other. Your elbows should be pointed upward with the elbows flexed. This will be your starting position.
   3. Extend through the elbow to straighten the arm. Ensure that your upper arm stays in position to isolate the triceps.
   4. Upon full extension, step forward to take the slack out of the line. You may keep your feet staggered for more stability.

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

   Why this matches

   • Movement: extension, the same as the Standing Towel Triceps Extension
   • Primary muscle: triceps, the same as the Standing Towel Triceps Extension
   • Body position: standing, the same as the Standing Towel Triceps Extension
5. Play demonstration

   5. Cable High Pulley Overhead Tricep Extension

   84% match

   Triceps · Intermediate · Isolation

   A good swap when you have a cable machine to work with, and it still works the triceps.

   • Cable

   How to perform it

   1. Attach a rope to a high pulley and stand facing away from the machine.
   2. Grasp the rope with both hands and extend your arms overhead.
   3. Keep your elbows close to your head and your upper arms stationary.
   4. Slowly lower the rope behind your head by bending your elbows.
   5. Pause for a moment, then extend your arms back to the starting position.
   6. Repeat for the desired number of repetitions.

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

   Why this matches

   • Movement: extension, the same as the Standing Towel Triceps Extension
   • Primary muscle: triceps, the same as the Standing Towel Triceps Extension
   • Equipment: a cable, not bodyweight only
   • Body position: standing, the same as the Standing Towel Triceps Extension
   • Balance: easier to stay steady on than the Standing Towel Triceps Extension

6. 6. Cable Rope High Pulley Overhead Tricep Extension

   84% match

   Triceps · Intermediate · Isolation

7. Play demonstration

   7. Assisted Standing Triceps Extension (With Towel)

   84% match

   Triceps · Beginner · Isolation

   Pick this when you want an easier version that still works the triceps.

   • Other

   How to perform it

   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.

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

   Why this matches

   • Movement: extension, the same as the Standing Towel Triceps Extension
   • Primary muscle: triceps, the same as the Standing Towel Triceps Extension
   • Equipment: a band, not bodyweight only
   • Body position: standing, the same as the Standing Towel Triceps Extension
   • Balance: easier to stay steady on than the Standing Towel Triceps Extension

8. 8. Cable Pushdown

   83% match

   Triceps · Beginner · Isolation

9. 9. Cable Pushdown (With Rope Attachment)

   83% match

   Triceps · Beginner · Isolation

10. 10. Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)

    83% match

    Triceps · Intermediate · Isolation