Smart Workout Diary

Barbell Tricep Extension

The barbell triceps extension is an isolation exercise in which you bend and straighten the elbows to train the triceps. It primarily targets the triceps, especially the long head when performed overhead, while the shoulders and forearms help stabilize the bar. It supports upper-arm strength and muscle development.

Demonstration

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

Instructions

  1. Set up safely: Use a light barbell that you can control. Stand with feet about hip-width apart, hold the bar overhead with both hands, and use an overhand grip slightly narrower than shoulder width.
  2. Find the start position: Press the bar overhead with the arms nearly straight. Brace your abdomen, keep your ribs from flaring, and point the elbows generally forward and close to the head.
  3. Lower under control: Inhale and bend only at the elbows, lowering the bar behind the head in a smooth arc. Keep the upper arms as still and vertical as comfortably possible.
  4. Extend the elbows: Exhale as you straighten the elbows to return the bar overhead. Contract the triceps without forcefully snapping or locking the elbows.
  5. Repeat with control: Keep the torso upright and the wrists neutral throughout each repetition. End the set if elbow, shoulder, or wrist discomfort develops, or if you cannot control the bar safely.
Muscle Group
Triceps Long Head
Type
Strength
Mechanics
Isolation
Equipment
Barbell
Difficulty
Intermediate

Technique tips

  1. Start lighter than expected: A straight bar can be demanding on the wrists and elbows; prioritize smooth, pain-free control over load.
  2. Keep the elbows stable: Do not let them flare widely or drift far forward as the bar lowers, as this shifts work away from the triceps.
  3. Avoid back arching: Brace the abdomen and reduce the load or range of motion if you must lean backward to lift the bar.
  4. Use a controlled range: Lower only as far as your shoulders and elbows remain comfortable, then extend smoothly without bouncing.
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