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Barbell Seated Overhead Triceps Extension

A seated barbell extension behind the head that loads both triceps through a long overhead stretch.

ArmsBarbellElbow extension

Primary

Triceps brachii

Secondary

AnconeusCore stabilizers

Equipment

Barbell

Pattern

Elbow extension

Setup

  1. 01Sit on a bench, feet planted on the floor.
  2. 02Grip the barbell at shoulder width or slightly narrower.
  3. 03Press the bar overhead to full lockout.
  4. 04Point the upper arms straight up beside the head.

Execution

  1. 01Bend the elbows to lower the bar behind the head.
  2. 02Descend until the forearms pass parallel to the floor.
  3. 03Extend the elbows to drive the bar back to lockout.
  4. 04Keep the upper arms vertical the whole set.

Checkpoints

  • -The elbows point forward and stay narrow.
  • -The upper arms stay vertical, not drifting forward.
  • -The lower back keeps a neutral arch on the bench.
  • -A full stretch is reached behind the head each rep.

Common mistakes

  • -Flaring the elbows wide as the bar lowers.
  • -Turning the lift into a press by moving the upper arms.
  • -Overarching the lower back to finish reps.
  • -Using a grip so narrow the wrists cave.

Programming notes

  • -Use 3 sets of 8 to 12 reps.
  • -An EZ bar variation eases wrist strain at the same loads.
  • -Progress in small jumps; overhead elbow work needs gradual loading.

Related exercises

Overhead Tricep Extension

Dumbbell / Arms

Dumbbell Seated Triceps Extension

Dumbbell / Arms

EZ Bar Lying Close Grip Triceps Extension Behind Head

Barbell / Arms

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