Standing Overhead Barbell Triceps Extension tutorial
This single-joint barbell exercise trains the triceps in a stretched overhead position, especially the long head. Because it is performed standing, it also demands core stability.
How to perform
- Grip a barbell or EZ bar slightly narrower than shoulder width and raise it overhead.
- Stand with feet shoulder-width apart, brace your abs and keep your back straight.
- Fix your elbows pointing up and close to your head.
- Lower the bar slowly behind your head by bending your elbows.
- When you feel the triceps stretch, extend your elbows to raise the bar.
- Squeeze the triceps at the top and repeat.
Breathing: Inhale as you lower the bar and exhale as you raise it.
Key tips
- Choose a light weight and focus on the stretch.
- Keep your head slightly forward so the bar moves freely.
- Use an EZ bar to reduce wrist stress.
Common mistakes
- Arching the lower back as you raise the bar.
- Letting the elbows flare out.
- Using too heavy a weight and doing partial reps.
Safety: People with limited shoulder mobility or elbow pain should prefer a dumbbell or band version and avoid heavy loads.
TricepsPrimary muscle
BarbellEquipment
BeginnerLevel
GymLocation
Assisting muscles
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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