Barbell Lying Close-Grip Triceps Extension
Barbell Lying Close-Grip Triceps Extension Exercise Description
The barbell lying close-grip triceps extension is an elbow-dominant, supine movement that targets the triceps brachii (long, lateral, and medial heads). Your shoulders and chest act mainly as stabilizers while the triceps extend the elbows to move the bar. Keeping the upper arms relatively fixed minimizes shoulder motion and concentrates the work at the elbow joint. This exercise can help develop triceps strength that contributes to stable, efficient pressing mechanics. Emphasis is on controlled range of motion, neutral wrists, and steady scapular positioning for safe, consistent technique.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Medial Head
- Assisting Muscles: Triceps Brachii - Lateral Head, Triceps Brachii - Long Head
- Stabilizing Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head, Rhomboid Major, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Barbell
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Single-joint
- Muscle Location: Deep Tricep
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Barbell Lying Close-Grip Triceps Extension Exercise
‘- Set a flat bench and lie supine with feet planted, ribs down, and a neutral spine.
– Unrack a barbell with a pronated (overhand) grip; hands shoulder-width or slightly narrower—close, not extreme—to keep wrists comfortable.
– Position the bar above your shoulders with elbows extended; gently retract and depress the scapulae, keeping shoulders down.
– Point elbows toward the ceiling and keep upper arms vertical or angled slightly back toward your head.
– Inhale and hinge only at the elbows to lower the bar toward your forehead or just behind the crown of your head.
– Keep elbows close to your head; avoid flaring or letting the upper arms drift.
– Maintain neutral wrists (straight line from forearm to hand); don’t let them bend back.
– Lower under control until the forearms pass about 90 degrees, stopping just before the bar touches.
– Exhale and extend the elbows to return the bar along the same arc to above the shoulders.
– Finish with elbows straight without forceful hyperextension; keep the shoulders quiet throughout.
– Repeat with a smooth, consistent tempo; avoid bouncing or using momentum.
– Rack the bar safely at the end of the set; use a spotter or safety arms when needed.
– Option: An EZ‑bar or slight decline can reduce wrist strain while preserving triceps emphasis.
Barbell Lying Close-Grip Triceps Extension Tips
‘- Plant your feet, keep your ribs down, and maintain a neutral spine while lying on the bench.
– Use a pronated grip with hands shoulder-width or slightly narrower—close but not excessively—to keep wrists comfortable.
– Gently retract and depress your scapulae so your shoulders stay down and stable under the bar.
– Point your elbows toward the ceiling and keep your upper arms vertical or slightly angled back toward your head.
– Keep your upper arms relatively fixed to minimize shoulder motion and focus the work at the elbows.
– Inhale as you hinge only at the elbows to lower the bar toward your forehead or just behind the crown of your head.
– Keep your elbows close to your head and avoid letting them flare or drift.
– Maintain neutral wrists so your forearms and hands stay in a straight line; don’t let the wrists bend back.
– Lower the bar under control until your forearms pass about 90 degrees, stopping just before the bar touches.
– Exhale as you extend the elbows, returning the bar along the same arc to finish above your shoulders.
– Straighten your elbows at the top without forceful hyperextension and keep your shoulders quiet throughout.
– Use a smooth, consistent tempo and avoid bouncing or using momentum during the reps.
– Rack the bar carefully at the end of the set, and use a spotter or safety arms when needed.
– If your wrists are uncomfortable, use an EZ-bar or a slight decline to reduce wrist strain while keeping triceps emphasis.
Barbell Lying Close-Grip Triceps Extension Beginner Introduction
The barbell lying close-grip triceps extension is a classic barbell exercise performed while lying on a bench, centered on bending and straightening the elbows. With the bar held using a relatively narrow, overhand grip, movement happens mainly at the elbow joint so the triceps along the back of the upper arms handle most of the effort. The shoulders and chest contribute mainly by steadying the bar and maintaining an even position through each repetition.
This exercise emphasizes smooth, deliberate motion rather than speed. The bar travels in a controlled arc near the head, with the upper arms staying nearly in place so the elbows do the work. Wrist alignment and calm, stable shoulders add to a solid, repeatable pattern that supports strong pressing movements in other lifts. Some lifters use an EZ‑bar or a slight decline bench for extra wrist comfort while preserving the same triceps-focused elbow action, making this movement a popular option for building stronger arms and more reliable press mechanics.