Upper Arms Exercise · Barbell

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Barbell Standing Overhead Triceps Extension

The standing overhead triceps extension loads the triceps through a long stretch-to-contraction range while standing, which adds a core stability demand that a seated or lying version doesn't have. It's a solid mass builder for the triceps given how much time under tension the stretched position provides. Keep the elbows close to the head and avoid letting the lower back arch to help move the weight.

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Also known as: Barbell Standing Overhead Tricep Extension, Bb Standing Overhead Triceps Extension

Category

Upper Arms

Equipment

Barbell

Target

Triceps

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Barbell Standing Overhead Triceps Extension

1. Stand with your feet shoulder-width apart, gripping a barbell overhand.
2. Raise the barbell overhead until your arms are fully extended.
3. With your upper arms close to your head, slowly bend your elbows to lower the barbell behind your head.
4. Pause briefly, then extend your arms to raise the barbell back to the starting position.
5. Repeat for your desired repetitions, keeping constant tension on the working muscle throughout.

Technique & Form Tips

Focus on controlled elbow extension while keeping your upper arms fixed in the position required by your specific variation, such as a pushdown or overhead extension. Manage your range of motion based on your own comfort during both flexion and extension.

Common Mistakes to Avoid

• Elbow migration: Keep the upper arm stationary to prevent the movement from turning into a different exercise.
• Inconsistent elbow tracking: Follow the intended path for your elbows to ensure they do not excessively flare outward.
• Forcing the end position: Straighten and bend the elbow through a controlled, comfortable range without snapping into the end position.

How to Breathe During This Exercise

Breathe continuously, matching your inhale and exhale to the pace of your repetitions.

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 Standing Overhead Triceps Extension mainly targets your Triceps, with your Shoulders helping support the movement.

More Upper Arms Exercises

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

More Triceps Exercises

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

Equipment Alternatives

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

Body-Up Body Weight · Triceps Band Side Triceps Extension Band · Triceps Cable Alternate Triceps Extension Cable · Triceps Dumbbell Close Grip Press Dumbbell · Triceps

FAQ

What muscles does the Barbell Standing Overhead Triceps Extension work?

The Barbell Standing Overhead Triceps 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 Standing Overhead Triceps Extension?

You do the Barbell Standing Overhead Triceps 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 Standing Overhead Triceps Extension?

One mistake to watch for is elbow migration: Keep the upper arm stationary to prevent the movement from turning into a different exercise.. 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 Standing Overhead Triceps Extension?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Barbell Standing Overhead Triceps Extension?

The Body-Up trains your triceps with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.