Barbell Lying 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
Advanced
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Barbell Lying Extension is an isolation exercise that primarily targets the triceps, with secondary involvement from the shoulders. This movement is performed by lying on a bench and extending a barbell from above your head to full arm extension using only your elbows. The exercise effectively isolates the triceps, helping to build strength and definition in the upper arm, while the shoulders work to stabilize the arms during the motion. The barbell is the primary piece of equipment required for this exercise, making it a straightforward and effective way to enhance tricep development.
How to Perform
Start Position: Lie on a bench with your feet flat on the floor and hold a barbell above your chest with an overhand grip. Your arms should be fully extended, and your elbows should be locked in place, creating a stable starting position.
Lower the Barbell: Slowly bend your elbows and lower the barbell towards your forehead, keeping your upper arms still and perpendicular to your body. Focus on controlled movement throughout, avoiding any swinging or jerking motions.
Pause at the Bottom: When the barbell approaches your forehead, briefly pause to ensure you have full control of the weight. Do not allow the barbell to touch your face or neck.
Lift the Barbell: Using your triceps, extend your elbows to push the barbell back to the starting position, focusing on contracting the triceps at the top of the movement. Keep your arms straight but do not lock your elbows completely.
Elbow Position: Maintain a fixed position for your elbows throughout the entire exercise. Do not allow them to flare out or move toward your torso.
Control and Form: Avoid any unnecessary movement in your shoulders. Keep the movement slow and controlled to engage the triceps fully and avoid injury.
Repeat: Continue this motion for the recommended number of repetitions, making sure to keep your form consistent and your movements steady throughout the set.
★ 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
Control the Descent: Slowly lower the barbell towards your forehead by bending only at the elbows, keeping your upper arms fixed in place. Ensure there is no movement in your upper arms or shoulders, as any unnecessary shifting can increase the risk of injury and reduce the focus on your triceps.
Prevent Elbow Locking: As you extend your arms to return the barbell to the starting position, stop just shy of fully locking your elbows. Fully locking the elbows can place excessive stress on the joint and increase the risk of injury.
Keep Your Spine Neutral: Maintain a flat back on the bench, ensuring your lower back doesn't arch. Keeping a neutral spine will help prevent strain and ensure proper alignment throughout the
How Not to Perform
Avoid Moving Your Upper Arms: Keep your upper arms stationary throughout the exercise. Any movement in your upper arms or shoulders will reduce the effectiveness of the exercise by engaging other muscle groups, such as the shoulders, instead of isolating the triceps. Focus on bending only at the elbows to target the triceps more effectively.
Don’t Overload the Weight: Using too much weight can lead to improper form and increase the risk of injury. Choose a weight that allows you to maintain control throughout the full range of motion. If the weight is too heavy, your form will break down, and you might rely on momentum, which takes the focus off your triceps.
Avoid Elbow Lockout: When returning the barbell to the starting position, stop just short of locking your elbows. Locking the elbows can put unnecessary strain on the joint and can also take some of the tension off the triceps. Aim for a controlled finish without fully extending the arms.
Do Not Flare Your Elbows: Keep your elbows tucked in a stable position during the exercise. Flaring the elbows out to the sides shifts some of the load away from the triceps and engages other muscles, like the shoulders. Focus on keeping the elbows in line with your torso to maintain the correct form.
Don’t Arch Your Lower Back: Keep your back flat against the bench throughout the movement. Arching your lower back can cause strain on your spine and reduce the effectiveness of the exercise. Maintaining a neutral spine will help you perform the movement with proper posture and engage your muscles more efficiently.
Avoid Fast, Jerky Movements: Performing the exercise too quickly can increase the risk of injury and reduce its effectiveness. Move the barbell slowly and deliberately, especially during the lowering phase, to maintain full control over the movement. A controlled tempo will keep the focus on the triceps and avoid unnecessary strain on your joints.
Keep Your Shoulders Stable: Ensure that your shoulders don’t move during the exercise. If your shoulders rise or shift, you’ll lose focus on the triceps and could risk injury to your shoulder joints. Keep your shoulders relaxed and stable on the bench while performing the exercise.
Don’t Allow the Barbell to Drop: Avoid letting the barbell fall quickly towards your forehead. Rapid descent increases the risk of injury and takes away from the controlled, muscle-building focus of the exercise. Instead, lower the barbell in a slow, steady motion to maximize time under tension for the triceps.
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.
