How to do the Barbell Lying Extension
Barbell Lying 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 Extension demonstration · © GymiaFit
Barbell Lying Extension at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Shoulders
- Equipment
- Barbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Barbell Lying 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.
- 2Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
- 3Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
- 4Pause for a moment, then extend your arms back up to the starting position.
- 5Repeat for the desired number of repetitions.
Barbell Lying Extension — questions
What muscles does the Barbell Lying Extension work?
The Barbell Lying Extension primarily targets the Triceps. It also recruits the Shoulders as secondary movers.
What equipment do I need for the Barbell Lying 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 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 Extension?
Barbell Lying Back Of The Head Tricep Extension, Barbell Lying Close-grip Press, Barbell Lying Close-grip Triceps 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 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.