Standing Overhead Barbell Triceps Extension

Standing Overhead Barbell Triceps Extension is a strength - bilateral elbow extension with a bar exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles

Triceps brachii

Secondary muscles

Anconeus, Deltoid (stabilization), Serratus anterior, Forearm muscles

Exercise type

Strength - bilateral elbow extension with a bar

Exercise technique

1. Bar

   Take a comfortably narrow overhand grip on a light barbell or EZ bar.

2. Base

   Plant your feet shoulder-width apart.

3. Start

   Safely bring the bar overhead.

4. Alignment

   Keep your upper arms beside your head and your ribs contained.

5. Lower

   Bend your elbows to lower the bar behind your head.

6. Extend

   Extend your elbows without moving your shoulders.

7. Finish

   Bring the bar to your front shoulders under control first, then place it on the rack.

Key technique points

• Use the EZ bar angles if a straight bar strains your wrists.
• Do not make your hand spacing excessively narrow.
• Keep the bar away from your head.
• Keep your elbows comfortably close.
• Do not arch your lower back.
• Exhale as you extend.

Common mistakes

Forcing a narrow grip

Do not hold the bar with your wrists in an uncomfortable angle.

Lowering the upper arms

Do not turn the elbow movement into a pullover.

Dropping the bar onto the back of the neck

Do not use neck contact to determine the lowering limit.

Swinging with the torso

Do not extend a heavy bar with momentum from your lower back and hips.

Flaring the elbows

Do not let your arms shift sideways uncontrollably from their shoulder alignment.

Unsafe release

Do not release the bar toward the floor from behind your head at the end of the set.

Frequently asked questions

Standing Overhead Barbell Triceps Extension: why is “Forcing a narrow grip” a mistake?

Do not hold the bar with your wrists in an uncomfortable angle.

Standing Overhead Barbell Triceps Extension: why is “Lowering the upper arms” a mistake?

Do not turn the elbow movement into a pullover.

Standing Overhead Barbell Triceps Extension: why is “Dropping the bar onto the back of the neck” a mistake?

Do not use neck contact to determine the lowering limit.

Standing Overhead Barbell Triceps Extension: why is “Swinging with the torso” a mistake?

Do not extend a heavy bar with momentum from your lower back and hips.

Standing Overhead Barbell Triceps Extension: why is “Flaring the elbows” a mistake?

Do not let your arms shift sideways uncontrollably from their shoulder alignment.

Standing Overhead Barbell Triceps Extension: why is “Unsafe release” a mistake?

Do not release the bar toward the floor from behind your head at the end of the set.

What should I focus on when doing Standing Overhead Barbell Triceps Extension?

Use the EZ bar angles if a straight bar strains your wrists. Do not make your hand spacing excessively narrow. Keep the bar away from your head. Keep your elbows comfortably close. Do not arch your lower back. Exhale as you extend.

Related exercises

• Band Triceps Pushdown
• Overhead Cable Triceps Extension
• Chest Dip
• Decline Push-up
• Dumbbell Triceps Kickback
• Exercise Guide

Add this exercise to your program with your coach

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