Barbell Lying Back Of The Head Tricep Extension
Barbell Lying Back Of The Head Tricep Extension Exercise Description
The barbell lying back-of-the-head triceps extension trains elbow extension with the triceps brachii (long, lateral, and medial heads) as the prime mover. Performed supine on a flat bench, you control a barbell from arms-extended to a deep, behind-the-head position and back, keeping the upper arms relatively fixed. Lowering the bar behind the head increases shoulder flexion, placing the triceps long head in a lengthened position and providing a pronounced stretch compared with the forehead-lowering variation. The movement emphasizes strict elbow motion, neutral wrists, and stable shoulders and torso to direct load to the triceps. It’s a precise, isolation-focused accessory for upper-arm strength and development when executed with controlled range and steady tempo.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Long Head
- Assisting Muscles: Triceps Brachii - Lateral Head, Triceps Brachii - Medial Head
- Stabilizing Muscles: Flexor Carpi Radialis, Infraspinatus, Subscapularis, 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: Inner Tricep
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Barbell Lying Back Of The Head Tricep Extension Exercise
‘- Set a flat bench in a rack. Lie supine with head, upper back, and glutes on the pad; feet flat and planted.
– Grip the barbell about shoulder-width with a pronated grip; wrists straight and stacked over knuckles.
– Unrack to arms fully extended above the shoulders. Lightly retract and depress the shoulder blades; keep ribs down and spine neutral.
– Position upper arms roughly vertical or angled slightly back toward your head; elbows close to shoulder width and pointing up.
– Inhale. Keeping upper arms steady, flex the elbows to lower the bar in a smooth arc behind your head.
– Control the descent until you feel a clear triceps stretch, maintaining neutral wrists and stable shoulders.
– Exhale and extend the elbows to return the bar to the start, finishing with elbows straight without hyperextending.
– Keep the bar path smooth; avoid flaring elbows or arching the lower back.
– After the final repetition, with elbows locked out and shoulders stable, guide the bar back over the hooks to re-rack safely. Consider a spotter for the unrack/rerack.
Barbell Lying Back Of The Head Tricep Extension Tips
‘- Lie with head, upper back, and glutes on the bench, and keep your feet flat and planted.
– Grip the bar about shoulder-width with a pronated grip, keeping wrists straight and stacked over your knuckles.
– Lightly retract and depress your shoulder blades while keeping ribs down and spine neutral.
– Keep your upper arms roughly vertical or slightly angled back toward your head, with elbows close to shoulder width and pointing up.
– As you lower, keep your upper arms steady and move only at the elbows in a smooth arc behind your head.
– Control the descent until you feel a clear triceps stretch, maintaining neutral wrists and stable shoulders.
– Extend the elbows to return to the start, finishing with straight elbows but avoiding hyperextension.
– Keep the bar path smooth and avoid flaring your elbows or arching your lower back.
– After the final rep, lock out your elbows, keep shoulders stable, and guide the bar back over the hooks to re-rack.
Barbell Lying Back Of The Head Tricep Extension Beginner Introduction
The barbell lying back-of-the-head triceps extension is a lying barbell arm exercise centered on bending and straightening the elbows. Performed on a flat bench with a bar held above the shoulders, the weight travels in an arc so it finishes behind the head before returning to the start. The upper arms stay nearly in one place while the bar moves, turning this into a targeted option for the back of the upper arms rather than a full-body lift.
Because the bar lowers behind the skull instead of toward the forehead, the shoulders move into greater flexion and the long portion of the triceps experiences a noticeable stretch at the bottom. The wrists remain lined up with the forearms and the shoulders, ribs, and midsection remain braced against the bench so tension stays on the arms. Lifters often use this movement as an accessory exercise to build triceps strength and muscular development, using a smooth, controlled motion to emphasize precision and isolation rather than heavy, explosive effort.