Standing Overhead Barbell Triceps Extension
The Standing Overhead Barbell Triceps Extension isolates the Triceps through a controlled range of motion. This beginner-level barbell exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The triceps handles the primary load during this movement. The shoulders assist as stabilizers throughout the range of motion.
How to Standing Overhead Barbell Triceps Extension
- 1
To begin, stand up holding a barbell or e-z bar using a pronated grip (palms facing forward) with your hands closer than shoulder width apart from each other. Your feet should be about shoulder width apart.
- 2
Now elevate the barbell above your head until your arms are fully extended. Keep your elbows in. This will be your starting position.
- 3
Keeping your upper arms close to your head and elbows in, perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
- 4
Go back to the starting position by using the triceps to raise the barbell. Breathe out as you perform this step.
- 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.
Similar Exercises
Frequently Asked Questions
What muscles does the Standing Overhead Barbell Triceps Extension work?
The Standing Overhead Barbell Triceps Extension primarily works the Triceps. Secondary muscles include the Shoulders, which assist during the movement.
Is the Standing Overhead Barbell Triceps Extension good for beginners?
Yes, the Standing Overhead Barbell Triceps Extension is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Standing Overhead Barbell Triceps Extension?
You need barbell to perform the Standing Overhead Barbell Triceps Extension. Most commercial gyms will have this available.
Track Your Progress
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