Lying Barbell Extensions Behind Head

Exercise Tips

  • Perform exercise with a spotter
  • Keep your elbows tucked in at all times to insure use of triceps
  • Do not bring the weight up too high, keep it parallel to the bench and floor

Lying Barbell Extensions Behind Head

This exercise targets your triceps and provides a low cardio benefit.

Muscle Group



2 Days a Week to
3 Days a Week


Standard Flat Bench, Barbell

Cardiovascular Benefit


Muscle Group: Triceps

Equipment: Standard Flat Bench, Barbell

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Triceps

Starting Position: Lie on the flat bench, face up with your knees bent, feet flat on the floor. Hold a barbell straight out behind your head with an overhand grip, hands shoulder width apart.

  1. 1 Inhaling, slowly lower the weight down towards the floor, bending your elbows to a 90 degree angle by your head.
  2. 2 Exhale and slowly raise the barbell back up to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.

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