Barbell Lying Back of the Head Tricep Extension
Overview
How to do it
- 1
Lie on a flat bench and place your feet flat on the floor.
- 2
Hold an EZ-bar or straight bar with a shoulder-width pronated grip, palms facing down.
- 3
Begin with your arms straight and the bar positioned directly above your shoulders.
- 4
Keep your elbows pointed up and close to your head, then bend them slowly to guide the bar down in an arc behind your head.
- 5
Keep your upper arms still and perpendicular to the floor.
- 6
Lower the bar as far back as comfortable, ideally to bench height or slightly below it.
- 7
Drive through the triceps to bring the bar back to the start without moving your shoulders or letting the elbows flare.
- 8
Perform the desired number of reps.
Form tips & common mistakes
Hold your elbows steady and close to your head for the whole movement.
Let only the elbow joint move so you do not rely on momentum.
Lower the bar slowly and with control to get the most stretch.
Do not let the bar drift too far back, or you may strain your shoulders.
Use a spotter if the load is heavy or if you are new to this movement.
Benefits
Long Head Emphasis: Lowering the triceps deeper behind the head maximally activates the long head.
Improved Triceps Size: The longer range of motion increases hypertrophic potential.
Increased Time Under Tension: More muscular fatigue can improve strength and endurance gains.
Carryover to Pressing Strength: Builds lockout and elbow extension strength for overhead and bench pressing movements.
Versatility: You can do it with an EZ-bar, straight bar, or dumbbells.
Muscles worked
Triceps Brachii
