Lying Close-Grip Barbell Triceps Extension Behind The Head

How to do the Lying Close-Grip Barbell Triceps Extension Behind The Head

1. While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head close to the end of the bench. Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles.
2. Extend your arms in front of you and slowly bring the bar back in a semi circular motion (while keeping the arms extended) to a position over your head. At the end of this step your arms should be overhead and parallel to the floor. This will be your starting position. Tip: Keep your elbows in at all times.
3. As you inhale, lower the bar by bending at the elbows and while keeping the upper arm stationary. Keep lowering the bar until your forearms are perpendicular to the floor.
4. As you exhale bring the bar back up to the starting position by pushing the bar up in a semi-circular motion until the lower arms are also parallel to the floor. Contract the triceps hard at the top of the movement for a second. Tip: Again, only the forearms should move. The upper arms should remain stationary at all times.
5. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	triceps
Equipment	barbell
Difficulty	intermediate
Type	isolation

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Body-Up Bodyweight Body Tricep Press Bodyweight Standing Towel Triceps Extension Bodyweight Band Skull Crusher Resistance Bands Speed Band Overhead Triceps Resistance Bands Bench Dips Bodyweight

Easier than the Lying Close-Grip Barbell Triceps Extension Behind The Head

Same movement pattern, lower entry difficulty — work up from here.

Band Skull Crusher beginner · Resistance Bands Body Tricep Press beginner · Bodyweight Cable Incline Triceps Extension beginner · Cable Machine

Harder than the Lying Close-Grip Barbell Triceps Extension Behind The Head

Bench Press with Chains expert · Barbell

Superset the Lying Close-Grip Barbell Triceps Extension Behind The Head with

Opposing biceps work — alternate sets without extra rest.

Lying High Bench Barbell Curl biceps Seated Close-Grip Concentration Barbell Curl biceps Drag Curl biceps Barbell Curl biceps

Common questions

What muscles does the Lying Close-Grip Barbell Triceps Extension Behind The Head work?

The Lying Close-Grip Barbell Triceps Extension Behind The Head primarily works the triceps. Band Skull Crusher, Body-Up, and Body Tricep Press train the same muscle, across 9 equipment types.

What equipment do you need for the Lying Close-Grip Barbell Triceps Extension Behind The Head?

A Barbell. Without a barbell, Body-Up, Body Tricep Press, and Standing Towel Triceps Extension train the same muscle, and 11 of the catalogue's options for this muscle need no equipment.

Is the Lying Close-Grip Barbell Triceps Extension Behind The Head suitable for beginners?

It is rated intermediate. Start with Band Skull Crusher, Body Tricep Press, and Cable Incline Triceps Extension and work up.

Where should the Lying Close-Grip Barbell Triceps Extension Behind The Head go in a workout?

Late — the Lying Close-Grip Barbell Triceps Extension Behind The Head is isolation work, so it follows your compounds. Supersetting it with Lying High Bench Barbell Curl and Seated Close-Grip Concentration Barbell Curl cuts session time without extra rest.

Similar exercises

Band Skull Crusher Resistance Bands Body-Up Bodyweight Body Tricep Press Bodyweight Cable Incline Triceps Extension Cable Machine Cable Lying Triceps Extension Cable Machine Cable One Arm Tricep Extension Cable Machine