How to do the Barbell Lying Close-grip Triceps Extension
Barbell Lying Close-grip Triceps Extension is a beginner single-joint isolation pushing exercise targeting the Triceps in the Upper Arms region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Shoulders.
Barbell Lying Close-grip Triceps Extension demonstration · © GymiaFit
Barbell Lying Close-grip Triceps Extension at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Shoulders
- Equipment
- Barbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Barbell Lying Close-grip Triceps Extension step by step
- 1Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- 2Grasp the barbell with a close grip, hands shoulder-width apart, palms facing up.
- 3Extend your arms fully, lifting the barbell above your chest.
- 4Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
- 5Pause for a moment at the bottom, then extend your arms back to the starting position.
- 6Repeat for the desired number of repetitions.
Barbell Lying Close-grip Triceps Extension — questions
What muscles does the Barbell Lying Close-grip Triceps Extension work?
The Barbell Lying Close-grip Triceps Extension primarily targets the Triceps. It also recruits the Shoulders as secondary movers.
What equipment do I need for the Barbell Lying Close-grip Triceps Extension?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Lying Close-grip Triceps Extension suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Barbell Lying Close-grip Triceps Extension?
Barbell Lying Back Of The Head Tricep Extension, Barbell Lying Close-grip Press, Barbell Lying Extension train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Lying Close-grip Triceps Extension demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.