Upper Arms Exercise · Barbell
Barbell Lying Back Of The Head Tricep Extension
This tricep extension lowers the bar behind the head rather than toward the forehead, changing the stretch angle on the triceps compared to a standard lying extension. It demands more shoulder mobility to execute safely, so it's not the first choice for lifters with cranky shoulders. Keep the elbows pointed forward and the movement slow, since control matters more than range here.
Go to the movement stepsAlso known as: Bb Lying Back Of The Head Tricep Extension
- Category
- Upper Arms
- Equipment
- Barbell
- Target
- Triceps
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Barbell Lying Back Of The Head Tricep Extension
- Lie on a bench with your feet flat on the floor and your head near the end of the bench.
- Grip a barbell overhand, hands shoulder-width apart, and extend your arms straight up over your chest.
- With your upper arms held still, slowly bend your elbows to lower the barbell behind your head.
- Pause briefly, then straighten your arms back to the starting position.
- Complete your planned set count, emphasizing full range of motion and strong peak contraction in the triceps.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Barbell Lying Back Of The Head Tricep Extension mainly targets your Triceps, with your Shoulders helping support the movement.
More Upper Arms Exercises
Assisted Standing Triceps Extension (with Towel)
Assisted Triceps Dip (kneeling)
Band Alternating Biceps Curl
Band Close-Grip Push-Up
Band Concentration Curl
Band One Arm Overhead Biceps Curl
More Triceps Exercises
Band Side Triceps Extension
Barbell Close-Grip Bench Press
Barbell Decline Close Grip To Skull Press
Barbell Incline Close Grip Bench Press
Barbell Incline Reverse-Grip Press
Barbell Jm Bench Press
FAQ
- What muscles does the Barbell Lying Back Of The Head Tricep Extension work?
- The Barbell Lying Back Of The Head Tricep Extension mainly works your triceps. Your shoulders also works to help support and steady your body. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Barbell Lying Back Of The Head Tricep Extension?
- You do the Barbell Lying Back Of The Head Tricep Extension with a barbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Barbell Lying Back Of The Head Tricep Extension?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Barbell Lying Back Of The Head Tricep Extension?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.