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Exercise 0056 · REF HJ63mSO

Barbell Lying Close-Grip Triceps Extension exercise animation

Barbell Lying Close-Grip Triceps Extension

Category
Upper Arms
Equipment
Barbell
Target
Triceps

The lying close-grip triceps extension lowers the bar toward the forehead or behind the head with a narrow grip, isolating the triceps through a long stretch-to-contraction range. It's a classic mass builder for the triceps precisely because of that range. Keep the elbows stationary and pointed at the ceiling rather than letting them flare outward as fatigue sets in.

How to Do the Barbell Lying Close-Grip Triceps Extension

  1. Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
  2. Grasp the barbell with a close grip, hands shoulder-width apart, palms facing up.
  3. Extend your arms fully, lifting the barbell above your chest.
  4. Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
  5. Pause for a moment at the bottom, then extend your arms back to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Barbell Lying Close-Grip Triceps Extension primarily targets the Triceps, with Shoulders as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have barbell? These target the same triceps with different equipment.

Bench Dip (knees Bent) Bench Dip (knees Bent) Body Weight · Triceps Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps

FAQ

What muscles does the Barbell Lying Close-Grip Triceps Extension work?
The Barbell Lying Close-Grip Triceps Extension primarily targets the triceps, with the shoulders as the main supporting muscle group.
What equipment do I need for the Barbell Lying Close-Grip Triceps Extension?
The Barbell Lying Close-Grip Triceps Extension is done with a barbell.
What's a good alternative to the Barbell Lying Close-Grip Triceps Extension?
If you don't have access to a barbell, the Bench Dip (knees Bent) targets the same triceps using body weight instead.