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Exercise 0061 · REF iZop9xO

Barbell Lying Triceps Extension exercise animation

Barbell Lying Triceps Extension

Category
Upper Arms
Equipment
Barbell
Target
Triceps

The barbell lying triceps extension is the umbrella version of the skull crusher pattern — bar lowered to the head from a flat bench, isolating the triceps through a long range. It's one of the more reliable triceps mass builders precisely because the joint only moves at the elbow. Keep a slight tuck in the elbows rather than letting them splay wide, which protects against unwanted shoulder involvement.

How to Do the Barbell Lying 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. Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
  3. Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
  4. Pause for a moment at the bottom, then extend your arms back up to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

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