Barbell Lying Triceps Extension - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Barbell Lying Triceps Extension

Step by step instructions, muscle activation and variants for the Barbell Lying Triceps Extension.

MediumTriceps

About this exercise

The barbell lying triceps extension is an isolation exercise performed on a flat bench in which the bar is lowered behind the head with elbows pointing toward the ceiling. This long-head-focused variation stretches the triceps through a full range of motion and is an effective mass builder for the back of the upper arm.

How to Perform

  • Lie flat on a bench and grip a barbell with an overhand grip, hands shoulder-width apart
  • Press the bar up to arm's length above your chest
  • Keeping your upper arms perpendicular to the floor and elbows stationary, bend your elbows to lower the bar in an arc behind your head
  • Lower until you feel a deep stretch in the triceps, with the bar just behind the top of the bench
  • Extend your elbows to raise the bar back in an arc to the starting position
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
Triceps

Common Mistakes

Common mistakes content is coming soon.

About the Barbell Lying Triceps Extension

The Barbell Lying Triceps Extension is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

You may also like

1-Board Press

Medium
TricepsMiddle chestFront shoulders

Assisted triceps dip

Easy
Triceps

Aztec Push-Up

Bodyweight · Hard
TricepsMiddle chestCoreFront shoulders

Band Bent-Over One-Arm Kickback

Easy
TricepsCoreLower back