What muscles does the Barbell Lying Back of the Head Tricep Extension work?

This exercise primarily targets the triceps, specifically the long head. It isolates the triceps with minimal involvement from other muscles, making it a great movement for building upper arm strength and definition.

What equipment do I need for the Barbell Lying Back of the Head Tricep Extension?

You’ll need a flat bench and a standard or EZ curl barbell. If you don't have access to a barbell, you can substitute with dumbbells or use a cable machine with a rope attachment for a similar motion.

Is the Barbell Lying Back of the Head Tricep Extension suitable for beginners?

Beginners can perform this exercise, but should start with very light weight to focus on proper form and elbow position. It’s important to build foundational triceps strength and stability before increasing the load.

What are common mistakes to avoid during this tricep extension?

A common error is letting the elbows flare outward, which reduces triceps engagement and strains the shoulders. Avoid lowering the bar too quickly or arching your back, and maintain a controlled, steady motion throughout.

How many sets and reps should I do for tricep growth?

For muscle hypertrophy, aim for 3–4 sets of 8–12 controlled repetitions with a challenging but manageable weight. Rest 60–90 seconds between sets to allow for recovery while keeping muscular tension high.

What safety precautions should I take when performing this exercise?

Always use a spotter when lifting heavier loads to ensure safety while lowering the barbell behind your head. Keep wrists straight, engage your core to protect your lower back, and avoid locking out your elbows forcefully.

Are there variations of the Barbell Lying Back of the Head Tricep Extension?

Yes, you can perform this movement with an EZ curl bar to reduce wrist strain or use dumbbells for a greater range of motion. Changing your grip width or using a cable pulley can also provide a different resistance profile for the triceps.

Barbell Lying Back of the Head Tricep Extension

Target Muscles

Primary:

Triceps

Equipment Required

Bench

Barbell

Exercise Type

Weight & Reps

How To Do

Lie flat on a bench with your feet on the floor and hold a barbell above your chest with an overhand grip, arms extended. Keeping your upper arms still, bend your elbows to lower the barbell in an arc behind your head, then extend your arms to return to the starting position. Maintain control throughout and avoid letting your elbows flare outward.

Step-by-Step Instructions

Lie flat on a bench with your feet firmly planted on the ground for stability. Hold a barbell with both hands using an overhand grip (palms facing forward). Your hands should be shoulder-width apart.
Start with the barbell extended straight above your chest, keeping your arms fully extended but not locked.
Slowly lower the barbell in an arc motion behind your head by bending your elbows. Keep your upper arms stationary and focus on moving only your forearms.
Lower the barbell until it is just behind your head, ensuring you maintain control throughout the movement.
Pause briefly at the bottom of the movement, feeling the stretch in your triceps.
Push the barbell back to the starting position by extending your elbows, engaging your triceps to lift the weight.
Repeat for the desired number of repetitions, maintaining proper form throughout the exercise.

Explore more triceps exercises or bench exercises in our exercise library.

Alternative Exercises

Barbell Lying Triceps Extension (Skull Crusher)

Triceps

Bench • Barbell

Barbell Seated Close-Grip Behind Neck Triceps Extension

Triceps

Bench • Barbell

Dumbbell Lying Triceps Extension

Triceps

Bench • Dumbbell

EZ-Bar Lying Close-Grip Triceps Extension Behind Head

Triceps

Bench • EZ Bar

Frequently Asked Questions

What muscles does the Barbell Lying Back of the Head Tricep Extension work?: This exercise primarily targets the triceps, specifically the long head. It isolates the triceps with minimal involvement from other muscles, making it a great movement for building upper arm strength and definition.
What equipment do I need for the Barbell Lying Back of the Head Tricep Extension?: You’ll need a flat bench and a standard or EZ curl barbell. If you don't have access to a barbell, you can substitute with dumbbells or use a cable machine with a rope attachment for a similar motion.
Is the Barbell Lying Back of the Head Tricep Extension suitable for beginners?: Beginners can perform this exercise, but should start with very light weight to focus on proper form and elbow position. It’s important to build foundational triceps strength and stability before increasing the load.
What are common mistakes to avoid during this tricep extension?: A common error is letting the elbows flare outward, which reduces triceps engagement and strains the shoulders. Avoid lowering the bar too quickly or arching your back, and maintain a controlled, steady motion throughout.
How many sets and reps should I do for tricep growth?: For muscle hypertrophy, aim for 3–4 sets of 8–12 controlled repetitions with a challenging but manageable weight. Rest 60–90 seconds between sets to allow for recovery while keeping muscular tension high.
What safety precautions should I take when performing this exercise?: Always use a spotter when lifting heavier loads to ensure safety while lowering the barbell behind your head. Keep wrists straight, engage your core to protect your lower back, and avoid locking out your elbows forcefully.
Are there variations of the Barbell Lying Back of the Head Tricep Extension?: Yes, you can perform this movement with an EZ curl bar to reduce wrist strain or use dumbbells for a greater range of motion. Changing your grip width or using a cable pulley can also provide a different resistance profile for the triceps.