Lying Close-Grip Barbell Triceps Extension Behind The Head

The Lying Close-Grip Barbell Triceps Extension Behind The Head isolates the Triceps through a controlled range of motion. This intermediate-level barbell exercise builds focused strength where compound movements often fall short.

strengthintermediatebarbellpushisolation
Lying Close-Grip Barbell Triceps Extension Behind The Head - starting position

Starting position

Lying Close-Grip Barbell Triceps Extension Behind The Head - ending position

Ending position

Muscles Worked

Primary Triceps

The triceps handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.

How to Lying Close-Grip Barbell Triceps Extension Behind The Head

  1. 1

    While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head close to the end of the bench. Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles.

  2. 2

    Extend your arms in front of you and slowly bring the bar back in a semi circular motion (while keeping the arms extended) to a position over your head. At the end of this step your arms should be overhead and parallel to the floor. This will be your starting position. Tip: Keep your elbows in at all times.

  3. 3

    As you inhale, lower the bar by bending at the elbows and while keeping the upper arm stationary. Keep lowering the bar until your forearms are perpendicular to the floor.

  4. 4

    As you exhale bring the bar back up to the starting position by pushing the bar up in a semi-circular motion until the lower arms are also parallel to the floor. Contract the triceps hard at the top of the movement for a second. Tip: Again, only the forearms should move. The upper arms should remain stationary at all times.

  5. 5

    Repeat for the recommended amount of repetitions.

Common Mistakes

  • • Focus on the mind-muscle connection — feel the target muscle working through each rep.
  • • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
  • • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
  • • Keep the bar path as vertical as possible over your base of support.
  • • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.

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Frequently Asked Questions

What muscles does the Lying Close-Grip Barbell Triceps Extension Behind The Head work?

The Lying Close-Grip Barbell Triceps Extension Behind The Head primarily targets the Triceps. It's an effective isolation exercise for building triceps strength.

Is the Lying Close-Grip Barbell Triceps Extension Behind The Head good for beginners?

The Lying Close-Grip Barbell Triceps Extension Behind The Head is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.

What equipment do I need for the Lying Close-Grip Barbell Triceps Extension Behind The Head?

You need barbell to perform the Lying Close-Grip Barbell Triceps Extension Behind The Head. Most commercial gyms will have this available.

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