1 / 6Barbell Overhead Triceps Extension
Seated or standing, you lower a barbell or EZ bar behind your head and press it back up using only the elbows. It loads the long head of the triceps heavily.
Triceps
- Level
- Intermediate
- Equipment
- Barbell
- Main muscle
- Triceps
- Also works
- —
- Beginner sets
- 3 × 10–15
- Rest
- 60 seconds
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See the app · coming soonHow to do it
- 1Hold a barbell overhead with a narrow grip.
- 2Keep your elbows close to your head.
- 3Lower the bar behind your head.
- 4Straighten your arms to lift it back up.
Common mistakes
- Letting the elbows splay wide
- Arching the back to move the weight
- Lowering so fast that the elbows jolt
Tips
- Use an EZ bar if a straight bar hurts your wrists
- Keep the elbows pointing up and close
- Sit on a bench with back support to keep your back steady
Questions
Is it safe for the elbows?
With a moderate weight and slow lowering, yes. Stop if you feel sharp elbow pain.
Seated or standing?
Seated with back support makes it easier to keep good form.
More Triceps exercises
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