TETSUBarbell Lying Close-Grip Triceps Extension
The Barbell Lying Close-Grip Triceps Extension is a barbell exercise for the upper arms that primarily targets the triceps, with the shoulders assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Barbell Lying Close-Grip Triceps Extension
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Grasp the barbell with a close grip, hands shoulder-width apart, palms facing up.
- Extend your arms fully, lifting the barbell above your chest.
- Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
- Pause for a moment at the bottom, then extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Barbell Lying Close-Grip Triceps Extension work?
The Barbell Lying Close-Grip Triceps Extension primarily targets the triceps. The shoulders work as supporting muscles.
What equipment do I need for the Barbell Lying Close-Grip Triceps Extension?
You need a barbell to perform the Barbell Lying Close-Grip Triceps Extension.
How many sets and reps of the Barbell Lying Close-Grip Triceps Extension should I do?
3 to 4 sets of 10 to 15 controlled reps of the Barbell Lying Close-Grip Triceps Extension suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
Track it in Tetsu
Log your sets, see your triceps volume climb, and let AI plan your week. Scan the code or grab the app — free to start.