Exercise guide
Barbell Lying Back Of The Head Tricep Extension
- Intermediate
- Isolation
- Rep-based
- Chest
- Upper arms
This isolation exercise targets all three heads of the triceps, with a specific emphasis on the long head by lowering the bar behind the head for an increased stretch. It is highly effective for building tricep mass and improving elbow extension strength.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on a bench with your feet firmly planted on the floor for stability.
- Grasp the barbell with an overhand grip, slightly narrower than shoulder-width.
- Extend your arms straight up, then tilt them back about 15-20 degrees toward your head to maintain constant tension on the triceps.
How to do it
- Inhale and slowly lower the barbell by bending only at the elbows, directing the bar toward the top or slightly behind your head.
- Keep your upper arms stationary and elbows tucked in throughout the descent, maintaining a controlled 3-second eccentric tempo.
- Exhale as you use your triceps to extend your arms back to the starting angled position.
- Stop just short of vertical at the top to keep the triceps under continuous load.
Form checklist
- Keep elbows tucked in and pointing forward, avoiding any outward flaring.
- Ensure the upper arms remain fixed at an angle; do not swing the shoulders to move the weight.
- Maintain a neutral spine and keep your back pressed firmly against the bench.
- Move through a full range of motion to feel a deep stretch in the triceps at the bottom.
Pro tips
- Visualize your elbows as fixed hinges that are bolted in place to ensure pure tricep isolation.
- Focus on the mind-muscle connection by 'squeezing' the triceps at the peak of the extension rather than just pushing the bar up.
Make it harder
- Incorporate a 2-second pause at the bottom of the movement to eliminate momentum and maximize the stretch on the long head.
- Perform the exercise on a slight decline bench to further increase the range of motion and tension.
Frequently asked
- What muscles does the barbell lying back of the head tricep extension work?
- The barbell lying back of the head tricep extension primarily targets the triceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the barbell lying back of the head tricep extension?
- The barbell lying back of the head tricep extension uses barbell.
- Is the barbell lying back of the head tricep extension good for beginners?
- The barbell lying back of the head tricep extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.