Back to library

Exercise Library

Lying Barbell Back of the Head Triceps Extension

A lying triceps extension that lowers the bar behind the top of the head, keeping constant tension and a deep stretch on the triceps long head.

ArmsBarbellElbow extension
GoLightWeight mediabarbell-lying-back-of-the-head-tricep-extension

Demonstration coming soon

Primary

Triceps

Secondary

Anterior deltoidsForearm musclesLats

Equipment

Barbell

Pattern

Elbow extension

Setup

  1. 01Lie on a flat bench with the head near the end of the pad.
  2. 02Grip the bar at about shoulder width with an overhand grip.
  3. 03Press the bar up, then angle the upper arms back about 10 to 20 degrees toward the head.
  4. 04Plant the feet and keep ribs down.

Execution

  1. 01Bend the elbows and lower the bar past the forehead and behind the top of the head.
  2. 02Feel a deep stretch through the triceps at the bottom.
  3. 03Keep the upper arms angled back and still.
  4. 04Extend the elbows to return to the start without drifting the arms forward.

Checkpoints

  • -Bar clears the head and finishes behind it at the bottom.
  • -Upper arms hold their backward angle through the set.
  • -Tension never disappears at the top; stop just short of a rest position.
  • -Elbows point up, not flared wide.

Common mistakes

  • -Lowering to the forehead only, which shortens the stretch.
  • -Letting the elbows flare and turning it into a press.
  • -Moving the upper arms back and forth to cheat with the lats.
  • -Overloading and losing the bar behind the head.

Programming notes

  • -Use 3 sets of 8 to 15 reps with moderate loads; the stretch position is the stimulus.
  • -The behind-the-head path suits an EZ bar equally well if wrists complain.
  • -Progress load slowly; jumps of 2.5 kg or less protect the elbows.

Related exercises

Lying Barbell Triceps Extension Skull Crusher

Barbell / Arms

Lying EZ Bar Close-Grip Triceps Extension Behind Head

Barbell / Arms

Lying Barbell Extension

Barbell / Arms

Lying Triceps Extension

Barbell / Arms

Out now

Now on the App Store

Free to download, no account required to start. Android is on the way.

Download on theApp Store
Coming soonGoogle Play