Barbell Lying Extension

Barbell Lying Extension


This exercise involves lying on a bench with a barbell and extending the arms to work the triceps muscles. It is a popular exercise for building upper arm strength and size.

Muscle Group

Equipment Required

Barbell Lying Extension Instructions

  1. Start by lying flat on a bench with your feet firmly planted on the ground and your head at the end of the bench.
  2. Grasp the barbell with an overhand grip, with your hands shoulder-width apart.
  3. Hold the barbell above your chest with your arms fully extended.
  4. Slowly lower the barbell towards your forehead, keeping your elbows stationary and close to your head.
  5. Pause briefly when the barbell is just above your forehead.
  6. Slowly raise the barbell back to the starting position, fully extending your arms.
  7. Repeat for the desired number of repetitions.

Barbell Lying Extension Form & Visual

Barbell Lying Extension

Barbell Lying Extension Benefits

  • Targets the triceps muscles, helping to build strength and size in the arms
  • Can be performed with a relatively heavy weight, allowing for progressive overload and continued muscle growth
  • Engages the core muscles, helping to improve overall stability and balance
  • Can be modified to target different areas of the triceps, such as the long head or lateral head
  • Can be easily incorporated into a full-body workout routine or used as a standalone exercise for arm strength

Barbell Lying Extension Muscles Worked

  • Triceps brachii
  • Anconeus

Barbell Lying Extension Variations & Alternatives

  • Dumbbell Lying extension
  • EZ-Bar Lying extension
  • Skullcrusher
  • Close-grip bench press
  • Overhead triceps extension