Standing Overhead Barbell Triceps Extension

An overhead isolation exercise that targets the triceps by lowering a barbell behind the head, emphasizing the long head of the triceps.

Instructions

1. Stand up holding a barbell or EZ-curl bar with a pronated grip (palms facing forward) and hands closer than shoulder-width apart. Position feet shoulder-width apart.
2. Elevate the barbell above your head until your arms are fully extended, keeping your elbows tucked in. This is your starting position.
3. Keeping your upper arms perpendicular to the floor and close to your head, lower the barbell in a semicircular motion behind your head until your forearms touch your biceps. Breathe in during the descent.
4. Use your triceps to raise the barbell back to the starting position. Breathe out as you extend your arms.
5. Repeat for the recommended amount of repetitions.

Tips

• Keep your upper arms stationary throughout the movement, moving only at the elbows.
• Maintain a neutral spine and avoid arching your lower back.
• Start with a light weight to master the form before increasing load.
• Control the weight on the descent for maximum triceps engagement.
• Avoid using momentum to complete the movement.