Barbell Standing Triceps Extension
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The Barbell Standing Triceps Extension is a strength exercise where you hold a barbell overhead with arms extended, then lower it behind your head by bending your elbows before pressing it back up. Its primary purpose is to isolate and build the triceps brachii for greater arm size, strength, and overhead pressing power. It requires only a barbell and benefits athletes, bodybuilders, and anyone seeking triceps hypertrophy or improved elbow extension.
How to Perform Barbell Standing Triceps Extension
- 1Stand with feet shoulder-width apart, holding a barbell overhead with a close pronated grip (palms facing forward, hands 6-8 inches apart).
- 2Engage your core and keep elbows pointing straight up, tucked close to your head.
- 3Inhale, then bend your elbows to slowly lower the barbell behind your head until forearms are parallel to the floor.
- 4Exhale as you extend your elbows to press the barbell back to the starting position overhead.
- 5Pause briefly at the top, squeezing your triceps.
- 6Repeat for desired reps, then carefully lower the barbell to the floor.
- 7Key form tips: Keep elbows fixed and pointing up—avoid flaring them out. Use a controlled tempo to prevent elbow strain. Maintain a neutral spine; don't arch your back. Start with light weight to master form. Common mistakes: swinging the body for momentum or lowering too far past parallel.