Arms / Intermediate / Isolation (single joint)

Reverse-Grip Lying Barbell Triceps Extension

A lying barbell triceps extension with an underhand grip, lowering the bar behind the head to isolate the triceps.

At a glance

Primary

Triceps

Secondary

Forearms & grip

Equipment

Barbell, Bench

Movement pattern

Elbow extension

Level

Intermediate

Type

Arms, Isolation (single joint)

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

How to do it

1. Lie on a flat bench with your head at the end and grip a barbell with an underhand grip about shoulder-width apart.
2. Hold the bar above your chest with arms extended.
3. Keeping the upper arms still, bend the elbows to lower the bar behind your head.
4. Extend the elbows to raise the bar back to the start.

Tips

• Keep your elbows pointing up and in.
• Use a moderate weight to protect the elbows.

Open in the appGet started