Barbell Lying extension
Sculpt powerful triceps with the barbell lying extension. This effective isolation exercise strengthens your upper arms by extending the elbows against
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Barbell Lying extension
Barbell Lying Triceps Extension
Upper Arms · Triceps Brachii · Barbell
Barbell Lying Close grip Triceps Extension
Upper Arms · Barbell
Barbell Standing Overhead Triceps Extension
Upper Arms · Triceps Brachii · Barbell
Barbell Seated Overhead Triceps Extension
Upper Arms · Triceps Brachii · Barbell
Description
A strength training exercise that targets the triceps muscles. The person lies on a bench holding a barbell and lowers it until it almost touches their forehead, then pushes it back up.
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How to do Barbell Lying extension
- 01Setup
Lie supine on a flat bench with your feet flat on the floor, ensuring your head, back, and glutes are firmly supported.
- 02Setup
Grip a barbell with an overhand, shoulder-width grip and extend your arms straight up, holding the bar directly over your chest with elbows slightly bent to avoid locking out.
- 03
Keeping your upper arms stationary and elbows pointed towards the ceiling, slowly lower the barbell by bending only your elbows until it is just above your forehead.
- 04
Pause briefly, then forcefully extend your elbows to push the barbell back up to the starting position, squeezing your triceps at the top.
- 05
Maintain control throughout the movement, ensuring your upper arms do not move significantly from their vertical position, isolating the triceps.
Tips
- Keep your elbows tucked in close to your body; flaring them out can put unnecessary stress on the elbow joints and reduce triceps activation.
- Control the negative (lowering) phase of the movement by taking 2-3 seconds to lower the weight, which increases time under tension for enhanced muscle growth.
- Don't fully lock out your elbows at the top of the movement; stopping just short of full extension maintains continuous tension on the triceps.
- Breathe in as you lower the barbell and exhale forcefully as you extend your arms back to the starting position.
Common mistakes
- Flaring your elbows out to the sides during the movement shifts tension away from the triceps and can strain your elbows; instead, keep them tucked in and pointed forward.
- Allowing your upper arms to swing forward or backward reduces triceps isolation; keep them perpendicular to the floor throughout the exercise to maximize triceps engagement.
- Lowering the barbell too far back behind your head can put excessive stress on the shoulder joint; aim for the bar to descend just above your forehead.
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Get Ellim — FreeQuestions
What muscles does Barbell Lying extension work?
Barbell Lying extension primarily targets Triceps Brachii.
Is Barbell Lying extension good for beginners?
Barbell Lying extension is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Lying extension?
You need Barbell to perform Barbell Lying extension. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Lying extension?
Keep your elbows tucked in close to your body; flaring them out can put unnecessary stress on the elbow joints and reduce triceps activation. Control the negative (lowering) phase of the movement by taking 2-3 seconds to lower the weight, which increases time under tension for enhanced muscle growth. Don't fully lock out your elbows at the top of the movement; stopping just short of full extension maintains continuous tension on the triceps. Breathe in as you lower the barbell and exhale forcefully as you extend your arms back to the starting position.
What are common mistakes when doing Barbell Lying extension?
Flaring your elbows out to the sides during the movement shifts tension away from the triceps and can strain your elbows; instead, keep them tucked in and pointed forward. Allowing your upper arms to swing forward or backward reduces triceps isolation; keep them perpendicular to the floor throughout the exercise to maximize triceps engagement. Lowering the barbell too far back behind your head can put excessive stress on the shoulder joint; aim for the bar to descend just above your forehead.
Related exercises
Barbell One Arm Floor Press
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Dumbbell Seated Triceps Extension
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Dumbbell One Arm Triceps Extension (on bench)
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Assisted Standing Triceps Dip
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Bodyweight Kneeling Push-up Row
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Free · iPhone only · Available on the App Store