Barbell Lying Triceps Extension
The Barbell Lying Triceps Extension primarily works the Triceps (Long Head) and stabilizer support from the Anterior Deltoid, Brachialis, Latissimus Dorsi, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Posterior Deltoid, Teres Major, Wrist Flexors. It is a barbell isolation exercise at intermediate difficulty.
The Barbell Lying Triceps Extension is an intermediate isolation exercise performed with barbell, following a extension movement pattern. It primarily targets the Triceps (Long Head). This is a bilateral pushing movement, meaning both sides work together to generate force.
A barbell isolation push exercise targeting the Triceps (Long Head).
| Equipment | Barbell |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Extension |
| Force | Push |
| Laterality | Bilateral |
| Primary | Triceps (Long Head) |
Muscles Worked
The Triceps (Long Head) is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Anterior Deltoid, Brachialis, Latissimus Dorsi, and 5 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Triceps (Long Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Anterior Deltoid (shoulders)
- Stabilizer Muscle Brachialis (biceps)
- Stabilizer Muscle Latissimus Dorsi (back)
- Stabilizer Muscle Pectoralis Major (Clavicular) (chest)
- Stabilizer Muscle Pectoralis Major (Sternal) (chest)
- Stabilizer Muscle Posterior Deltoid (shoulders)
- Stabilizer Muscle Teres Major (back)
- Stabilizer Muscle Wrist Flexors (forearms)
How to Perform
Preparation
- Lie on bench with narrow overhand grip on barbell.
- Position barbell over forehead with arms extended.
Execution
- Lower bar by bending elbows.
- As bar nears head, move elbows slightly back just enough to allow bar to clear around curvature of head.
- Extend arms.
- As bar clears head, reposition elbows to their former position until arms are fully extended.
- Repeat.
Comments
- With arms fully extended, bar can be brought back over upper chest.
- Shoulders can be internally rotated between repetitions as needed to allow for relative release of tension in muscles.
- Barbell can be received from the floor or from rack either situated over abdomen or from behind head.
- Exercise can also be performed with straight barbell.
- Movement with cambared bar as shown above is also known as EZ Barbell or EZ Bar Lying Triceps Extension.
Tips & Common Mistakes
- Fully extend through the range of motion to achieve peak muscle contraction.
- Avoid hyperextending the joint at end range — stop just short of lockout.
- Control the return to take full advantage of the eccentric stimulus.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Triceps (Long Head)) and can be substituted based on your equipment or variation preferences.
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