Lying Barbell Triceps Extension
Learn how to do lying barbell triceps extension with a clear setup, controlled movement, and a technique you can repeat.
How to do lying barbell triceps extension
- While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head close to the end of the bench. Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles.
- Extend your arms in front of you and slowly bring the bar back in a semi circular motion (while keeping the arms extended) to a position over your head. At the end of this step your arms should be overhead and parallel to the floor. This will be your starting position. Tip: Keep your elbows in at all times.
- As you inhale, lower the bar by bending at the elbows and while keeping the upper arm stationary. Keep lowering the bar until your forearms are perpendicular to the floor.
- As you exhale bring the bar back up to the starting position by pushing the bar up in a semi-circular motion until the lower arms are also parallel to the floor. Contract the triceps hard at the top of the movement for a second. Tip: Again, only the forearms should move. The upper arms should remain stationary at all times.
- Repeat for the recommended amount of repetitions.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do lying barbell triceps extension?
While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head close to the end of the bench. Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles. Extend your arms in front of you and slowly bring the bar back in a semi circular motion (while keeping the arms extended) to a position over your head. At the end of this step your arms should be overhead and parallel to the floor. This will be your starting position. Tip: Keep your elbows in at all times. As you inhale, lower the bar by bending at the elbows and while keeping the upper arm stationary. Keep lowering the bar until your forearms are perpendicular to the floor.
What muscles does lying barbell triceps extension work?
Lying Barbell Triceps Extension primarily trains the triceps. The exact demand depends on your setup, range, and chosen load.
What is the best technique for lying barbell triceps extension?
Set the shoulder and upper-arm position before extending the elbows. Use elbow movement to move the load, keeping wrists aligned with the grip. Control the return; avoid using torso momentum or forcing an uncomfortable shoulder position.
What can I do instead of lying barbell triceps extension?
Related options include Incline Barbell Triceps Extension, Close-Grip Barbell Bench Press, Overhead Tricep Extension. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
Related triceps exercises
6 ways to move.
Find the one that fits.
Showing 1–6 of 6 exercises
Compare related movement setups
Browse the directory pages containing lying barbell triceps extension and the related movements above to compare equipment and technique choices.
Your body. Your next move.
Preparing the interactive view…
Explore another muscle.
Choose a muscle on the body or below. Discover the movement, see the technique, then make it yours.
Browse every exercise