Exercise guide
Barbell Seated Close Grip Behind Neck Triceps Extension
- Intermediate
- Isolation
- Rep-based
- Upper arms
This isolation exercise emphasizes the long head of the triceps by placing the muscle in a fully stretched position overhead. It is highly effective for building triceps mass and improving overhead lockout strength.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit upright on the end of a flat bench with your feet planted firmly on the floor for stability.
- Grasp the barbell with an overhand close grip, approximately 6 to 8 inches apart.
- Press the barbell directly overhead until your arms are fully extended and your biceps are aligned with your ears.
- Engage your core and maintain a neutral spine to prevent your lower back from arching during the lift.
How to do it
- Inhale and slowly lower the barbell behind your head by bending only at the elbows, keeping your upper arms stationary and vertical.
- Lower the weight until your forearms make contact with your biceps or you feel a deep stretch in the triceps.
- Exhale and contract your triceps to extend your arms back to the starting position using a controlled 2-1-2 tempo.
- Squeeze your triceps hard at the top of the movement, stopping just short of a hard elbow lockout.
Form checklist
- Keep your elbows tucked in toward your head rather than flaring them out excessively to the sides.
- Ensure the movement occurs only at the elbow joint; the upper arms should remain perpendicular to the floor.
- Maintain an upright torso and avoid leaning forward or backward to move the weight.
- Control the barbell's path to ensure it safely clears the back of your head on every rep.
Pro tips
- Focus on the deep stretch at the bottom of the rep to maximize recruitment of the triceps' long head.
- If using a straight barbell causes wrist strain, switch to an EZ-curl bar to allow for a more natural semi-supinated grip.
- Keep your chin slightly tucked to provide more clearance for the bar as it descends behind your neck.
Make it harder
- Add a 2-second isometric pause at the bottom of the movement to eliminate momentum and increase time under tension.
- Perform '1.5 reps' by lowering the bar fully, rising halfway up, lowering again, and then extending to the top.
Frequently asked
- What muscles does the barbell seated close grip behind neck triceps extension work?
- The barbell seated close grip behind neck triceps extension primarily targets the triceps, and also works the biceps and forearms as secondary muscles.
- What equipment do you need for the barbell seated close grip behind neck triceps extension?
- The barbell seated close grip behind neck triceps extension uses barbell.
- Is the barbell seated close grip behind neck triceps extension good for beginners?
- The barbell seated close grip behind neck triceps extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.