TETSUBarbell Lying Extension
The Barbell Lying Extension is a barbell exercise for the upper arms that primarily targets the triceps, with the shoulders assisting. Follow the 5 steps below for correct form, with an animated demonstration.
tricepsupper arms
shoulders
barbell
How to do the Barbell Lying Extension
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
- Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
- Pause for a moment, then extend your arms back up to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Barbell Lying Extension work?
The Barbell Lying Extension primarily targets the triceps. The shoulders work as supporting muscles.
What equipment do I need for the Barbell Lying Extension?
You need a barbell to perform the Barbell Lying Extension.
How many sets and reps of the Barbell Lying Extension should I do?
3 to 4 sets of 10 to 15 controlled reps of the Barbell Lying Extension suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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