Barbell Lying Extension

Setup

1. 01Lie flat on a bench with feet planted and glutes and upper back in contact.
2. 02Take a pronated grip about shoulder width apart.
3. 03Bring the bar to a locked-out position above the shoulders.
4. 04Set the upper arms vertical or angled slightly back toward the head.

Execution

1. 01Break at the elbows and lower the bar under control toward the top of the head.
2. 02Keep the upper arms fixed while the forearms hinge.
3. 03Pause briefly at the deepest stretch you can control.
4. 04Drive the bar back to lockout by extending the elbows only.

Checkpoints

• -Elbows point toward the ceiling, not out to the sides.
• -Shoulders stay pinned to the bench.
• -The lowering phase takes at least 2 seconds.
• -Lockout finishes without shrugging or pressing through the shoulders.

Common mistakes

• -Letting the elbows drift forward so the load shifts to the chest and shoulders.
• -Dropping the bar quickly and catching it with the joints.
• -Arching the lower back off the bench to leverage heavier weight.
• -Cutting the range short at the bottom.