Lying Close-Grip Barbell Triceps Extension Behind The Head

Lying Close-Grip Barbell Triceps Extension Behind The Head is a resistance exercise - triceps elbow extension exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: · DynPerformance

Primary muscles
Triceps brachii
Secondary muscles
Anconeus, Deltoid (stabilization), Serratus anterior, Forearm muscles
Exercise type
Resistance exercise - triceps elbow extension

Exercise technique

  1. Grip

    Take a suitable narrow overhand grip on a straight or EZ bar.

  2. Lie down

    Lie with your head near the bench end.

  3. Upper-arm path

    Move your arms toward your head under control.

  4. Starting angle

    Fix upper arms beside your head, roughly parallel to the floor.

  5. Bend

    Lower the bar by bending only the elbows.

  6. Extend

    Bring forearms back into line with the upper arms.

  7. Repeat

    Repeat under control without changing upper-arm angle.

Key technique points

Common mistakes

Rising upper arms

The defined horizontal-upper-arm variation changes.

Forced shoulder range

Lower-back arching may compensate.

Spreading elbows

The bending path of the bar widens.

Uncontrolled bottom

The load drops suddenly behind the head.

Collapsing wrists

Grip alignment weakens.

Lifting the hips

The bench support angle changes.

Frequently asked questions

Lying Close-Grip Barbell Triceps Extension Behind The Head: why is “Rising upper arms” a mistake?

The defined horizontal-upper-arm variation changes.

Lying Close-Grip Barbell Triceps Extension Behind The Head: why is “Forced shoulder range” a mistake?

Lower-back arching may compensate.

Lying Close-Grip Barbell Triceps Extension Behind The Head: why is “Spreading elbows” a mistake?

The bending path of the bar widens.

Lying Close-Grip Barbell Triceps Extension Behind The Head: why is “Uncontrolled bottom” a mistake?

The load drops suddenly behind the head.

Lying Close-Grip Barbell Triceps Extension Behind The Head: why is “Collapsing wrists” a mistake?

Grip alignment weakens.

Lying Close-Grip Barbell Triceps Extension Behind The Head: why is “Lifting the hips” a mistake?

The bench support angle changes.

What should I focus on when doing Lying Close-Grip Barbell Triceps Extension Behind The Head?

Do not confuse this with a vertical-upper-arm skullcrusher. Do not force your shoulder range to horizontal. Keep the lower bar path clear. Do not flare elbows away from your head. Do not lift your ribs. Use a light load when positioning the bar behind your head.

Related exercises

Add this exercise to your program with your coach

If you have a health condition, consult a qualified professional.