Barbell Lying Back Of The Head Tricep Extension

Also known as: lying barbell back of the head tricep extension

Intermediate

Triceps

Barbell

Barbell Lying Back Of The Head Tricep Extension trades complexity for elbow strength that finishes presses, and it finishes an arm session cleanly.

How to do Barbell Lying Back Of The Head Tricep Extension

Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
Hold a barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
Keeping your upper arms stationary, slowly lower the barbell behind your head by bending your elbows.
Pause for a moment, then extend your arms back up to the starting position.
Repeat for the desired number of repetitions.

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Barbell Lying Back Of The Head Tricep Extension Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Keep a rep or two in reserve on the heaviest sets.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Reset the bar between reps rather than bouncing.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Take the smallest plate jump available once the reps are clean.

Common Barbell Lying Back Of The Head Tricep Extension Mistakes

Loading the bar unevenly or skipping the collars

Match the plates side to side and clip collars on every set.

Cutting the stretch short at the bottom of the rep

Let the elbow bend fully so the long head actually gets loaded.

Easier and Harder Than Barbell Lying Back Of The Head Tricep Extension

Easier progression

Lever Triceps Extension

Harder progression

Dumbbell One Arm French Press On Exercise Ball

Swap Barbell Lying Back Of The Head Tricep Extension For

Stalder Press

Lever Overhand Triceps Dip

Dumbbell Kickback

Barbell Lying Back Of The Head Tricep Extension — Frequently Asked Questions

How do you do the Barbell Lying Back Of The Head Tricep Extension?

Lie flat on a bench with your feet flat on the ground and your head at the end of the bench. Hold a barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest. Keeping your upper arms stationary, slowly lower the barbell behind your head by bending your elbows. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

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. It is classified as a arms exercise and is performed with a barbell.

How many sets and reps of the Barbell Lying Back Of The Head Tricep Extension should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Reset the bar between reps rather than bouncing. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Barbell Lying Back Of The Head Tricep Extension good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Barbell Lying Back Of The Head Tricep Extension?

Try the Stalder Press, Lever Overhand Triceps Dip or the Dumbbell Kickback. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Barbell Lying Back Of The Head Tricep Extension the same as the lying barbell back of the head tricep extension?

Yes. The Barbell Lying Back Of The Head Tricep Extension is also commonly called the lying barbell back of the head tricep extension. Different gyms and training programs label it differently, but "lying barbell back of the head tricep extension" refer to this same movement.