Smart Workout Diary

Barbell Rear Tricep Extension

The barbell rear triceps extension is an isolation exercise in which a barbell is lowered behind the head and raised by straightening the elbows. It primarily trains the triceps, especially the long head, while the shoulders and core stabilize the overhead position. It supports upper-arm strength and triceps muscle development.

Demonstration

Barbell Rear Tricep Extension — demonstration 1
Barbell Rear Tricep Extension — demonstration 2

Instructions

  1. Set up standing or seated with a neutral spine, holding a light barbell overhead with both hands and an overhand grip.
  2. Position the hands about shoulder width apart, keep the upper arms close to the head, and brace the abdomen.
  3. Inhale and bend only the elbows to lower the barbell slowly behind the head.
  4. Lower only as far as shoulder comfort and elbow control allow; keep the elbows from flaring widely.
  5. Exhale and extend the elbows to raise the bar back overhead without locking them forcefully. Repeat with controlled tempo.
Muscle Group
Triceps Long Head
Type
Strength
Mechanics
Isolation
Equipment
Barbell
Difficulty
Intermediate

Technique tips

  1. Start light. The overhead barbell position can be demanding on the elbows and shoulders.
  2. Keep the upper arms mostly still; moving the shoulders turns the exercise into a different pressing motion.
  3. Use a slow lowering phase and avoid bouncing the bar out of the bottom position.
  4. Stop and reduce the range of motion if overhead positioning causes sharp discomfort.
Exercise library