Barbell Lying Extension
Also known as: lying barbell extension
Barbell Lying Extension turns heavy bilateral barbell loading into triceps mass behind every press — a step up once the basics feel easy.
How to do Barbell Lying Extension
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Hold the 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 towards your forehead 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.
Barbell Lying 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 Extension Mistakes
Loading the bar unevenly or skipping the collars
Match the plates side to side and clip collars on every set.
Slamming into lockout and jarring the elbow
Finish firm but stop just short of a hard snap at the top.
Easier and Harder Than Barbell Lying Extension
Swap Barbell Lying Extension For
Barbell Lying Extension — Frequently Asked Questions
How do you do the Barbell Lying Extension?
Lie flat on a bench with your feet flat on the ground and your head at the end of the bench. Hold the 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 towards your forehead 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 Extension work?
The Barbell Lying 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 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 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 Extension?
Try the Cable Alternate Triceps Extension, Dumbbell Incline One Arm Hammer Press On Exercise Ball or the Bodyweight Kneeling Triceps Extension. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Barbell Lying Extension the same as the lying barbell extension?
Yes. The Barbell Lying Extension is also commonly called the lying barbell extension. Different gyms and training programs label it differently, but "lying barbell extension" refer to this same movement.
