Arms / Intermediate / Isolation (single joint)

Lying Barbell Triceps Extension Behind the Head

A lying close-grip barbell extension with the upper arms angled back, lowering the bar behind the head to emphasize the long head of the triceps.

At a glance

Primary

Triceps

Secondary

Lats

Equipment

Barbell, Bench

Movement pattern

Elbow extension

Level

Intermediate

Type

Arms, Isolation (single joint)

Loads the elbow, shoulder. Use a load you can control and skip it if it causes pain.

How to do it

1. Lie on a flat bench and grip a barbell or EZ bar with a close grip, about 20 cm apart.
2. Hold the bar above your head with arms extended and angled slightly back.
3. Keeping the upper arms fixed, bend your elbows to lower the bar behind your head.
4. Extend your elbows to return to the start.

Tips

• Keep the bar parallel to the floor.
• Do not let the elbows flare.

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