Perform controlled elbow extensions to lower a barbell behind the head and press it back overhead, working the triceps.
How to do the Triceps Extension (Barbell)#
- Choose to stand with feet hip-width apart or lie flat on a bench, and grasp the barbell with both hands overhead, arms straight.
- Keep your upper arms stationary and hinge only at the elbows as you lower the barbell in a smooth arc toward the back of your head.
- Pause when the forearms approach the rear of the upper arms or a comfortable end range of motion.
- Contract the triceps to extend the elbows and return the barbell to the starting position with arms straight.
- Control the movement on both lowering and lifting and avoid swinging the bar with your shoulders or torso.
Muscles worked#
- Primary: Triceps
Common mistakes#
- Allowing the elbows to flare outward during the movement.
- Using shoulder or torso momentum instead of elbow extension.
- Letting the upper arms move forward or backward instead of staying fixed.
- Arching the lower back excessively when standing.
