How to do the Barbell Lying Triceps Extension
Barbell Lying 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 Triceps Extension demonstration · © GymiaFit
Barbell Lying Triceps Extension at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Shoulders
- Equipment
- Barbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Barbell Lying 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.
- 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 at the bottom, then extend your arms back up to the starting position.
- 5Repeat for the desired number of repetitions.
Barbell Lying Triceps Extension — questions
What muscles does the Barbell Lying Triceps Extension work?
The Barbell Lying Triceps Extension primarily targets the Triceps. It also recruits the Shoulders as secondary movers.
What equipment do I need for the Barbell Lying 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 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 Triceps 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 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.