Barbell Lying Back Of The Head Tricep Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Barbell Lying Back Of The Head Tricep Extension is an isolation exercise primarily targeting the triceps, with secondary engagement of the shoulders. To perform this exercise, lie flat on a bench with your feet firmly planted on the floor and hold a barbell with an overhand grip, slightly narrower than shoulder-width apart. Begin by lifting the barbell above your chest, keeping your arms fully extended. Slowly lower the barbell behind your head, ensuring your upper arms stay perpendicular to the floor and your elbows remain stationary. Pause briefly when the barbell is just above your head, then extend your arms to return to the starting position. This exercise helps build triceps strength and definition while also challenging the shoulders to stabilize the movement.
How to Perform
Begin by lying on your back on a flat bench, ensuring your feet are flat on the floor and your body is stable.
Grasp a barbell (either straight or EZ-bar) with a grip that is slightly narrower than shoulder-width, palms facing down (pronated grip). Your arms should be fully extended, and the barbell should be positioned directly above your chest.
With your arms straight, engage your core and focus on keeping your shoulders relaxed throughout the movement.
As you begin the exercise, carefully bend your elbows to lower the barbell in a controlled arc behind your head, keeping your upper arms fixed and perpendicular to the floor.
Make sure your elbows stay pointed upward and remain close to your head, without flaring outward. Lower the bar as far as you comfortably can, ideally bringing it to a position slightly below the level of the bench or in line with it.
Once the barbell reaches the lowest point, engage your triceps to push the bar back up to the starting position, ensuring your shoulders don’t move and your elbows don’t flare out.
Repeat the movement for the desired number of repetitions, maintaining focus on form and controlled movements.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Throughout the exercise, ensure your elbows remain steady and positioned close to your head.
Concentrate on bending only at the elbows to prevent any use of momentum that could compromise the movement.
Lower the barbell slowly and with control to maximize the stretch and feel the triceps engage effectively.
Be cautious not to let the bar drift too far behind your head, as this can put unnecessary strain on your shoulder joints.
If you’re lifting heavier weights or are unfamiliar with the movement, it’s recommended to have a spotter present to ensure safety.
How Not to Perform
Avoid Flared Elbows:
Do not allow your elbows to flare outward during the movement. This reduces triceps activation and can strain the shoulder joints. Keep your elbows close to your head throughout the entire exercise.
Don’t Overextend the Range of Motion:
Don’t lower the bar too far behind your head, as this can cause excessive stress on the shoulder joints. The bar should ideally be lowered until it is just below or at the level of the bench.
Don’t Use Excessive Weight:
Avoid using weights that are too heavy for you to control. Lifting too much weight can lead to improper form, such as the use of momentum or jerking, which takes the focus off the triceps and may lead to injury.
Prevent Wrist Strain:
Never bend your wrists excessively. Keep your wrists neutral and aligned with your forearms to prevent unnecessary strain on the wrists and to ensure you’re properly targeting the triceps.
Don’t Lock Your Elbows at the Top:
Do not fully lock out your elbows when extending the bar back up. A slight bend in the elbows helps to maintain tension on the triceps throughout the movement and reduces the risk of hyperextension.
Avoid Using Momentum:
Do not rely on swinging or jerking the barbell. The movement should be slow and controlled, using only the triceps to move the weight rather than momentum or other muscle groups.
Don’t Let the Shoulders Move:
Your shoulders should remain stable throughout the exercise. Don’t let them lift or move as you lower and extend the barbell. This can reduce the effectiveness of the exercise and may lead to shoulder strain.
Don’t Rush the Reps:
Don’t perform the exercise too quickly. Speeding through the movement decreases muscle engagement and could lead to improper form. Focus on slow, deliberate movements to fully activate the triceps.
Avoid Arching Your Back:
Make sure your back remains flat against the bench and that there is no excessive arching of the lower back. Arching the back places unnecessary strain on the spine and takes focus away from the triceps.
Don’t Forget Core Engagement:
Do not neglect engaging your core. Keeping your core tight helps stabilize your body and ensures a more controlled and effective movement while preventing injury.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
