Standing Barbell Triceps Extension

Illustration of a man performing a barbell tricep extension, with the start position on the left showing the barbell at shoulder height and the finish position on the right showing the barbell overhead, highlighting the shoulder muscles worked.

Exercise Description

The Standing Barbell Triceps Extension is an isolation exercise that targets the triceps by extending the elbows against resistance. Performed with a barbell held overhead, this exercise places the triceps under a significant stretch, particularly the long head, making it highly effective for building upper-arm size and strength. The standing position also requires core engagement and shoulder stability throughout the movement.

Primary Muscles Worked

  • Triceps Brachii (Long Head, Lateral Head, and Medial Head)

Secondary Muscles Worked

  • Anconeus

  • Anterior Deltoids (Stabilization)

  • Rotator Cuff Muscles (Stabilizers)

  • Upper Trapezius

  • Rectus Abdominis

  • Obliques

  • Erector Spinae (Lower Back Stabilizers)

How to Perform Correctly

Setup

  1. Stand upright holding a barbell with a shoulder-width grip.

  2. Press the barbell overhead until your arms are fully extended.

  3. Position your feet approximately shoulder-width apart.

  4. Engage your core and maintain a neutral spine.

  5. Keep your elbows pointing forward and close to your head.

Movement

  1. Slowly lower the barbell behind your head by bending your elbows.

  2. Keep your upper arms stationary throughout the movement.

  3. Lower the bar until you feel a comfortable stretch in your triceps.

  4. Pause briefly at the bottom position.

  5. Extend your elbows and press the barbell back to the starting position.

  6. Squeeze your triceps at the top of the movement.

  7. Repeat for the desired number of repetitions.

Common Mistakes to Avoid

Allowing the Elbows to Flare Out

  • Keep the elbows as close to the head as comfortably possible to maximize triceps activation.

Using Excessive Weight

  • Heavy loads often lead to poor technique and increased shoulder or elbow stress.

Moving the Upper Arms

  • The upper arms should remain relatively stationary throughout the exercise.

Arching the Lower Back

  • Engage your core to prevent excessive lumbar extension.

Using Momentum

  • Avoid leaning or swinging the body to assist the movement.

Incomplete Range of Motion

  • Lower the bar fully under control and fully extend the elbows at the top.

Lowering Too Quickly

  • Control the eccentric phase to improve muscle activation and joint safety.

Arm Exercises