Description

The barbell lying extension is a compound exercise that targets the triceps and helps strengthen the back of the arms. It is commonly performed in strength training workouts to improve arm muscle tone and definition.

Starting Position

Lie flat on a bench with your feet planted firmly on the floor. Hold a barbell with an overhand grip, hands shoulder-width apart, arms extended directly above your chest.

Technical Execution

Slowly lower the barbell towards your forehead by bending at the elbows while keeping upper arms stationary. Extend your arms to lift the barbell back to the starting position, fully straightening your arms.

Range of Motion

Ensure a full range of motion by lowering the barbell until your elbows reach a 90-degree angle, then fully extending your arms at the top of the movement.

Variations

Variations of this exercise include using an EZ barbell or dumbbells for different grip options and muscle activation.

Common Mistakes

Common mistakes include arching the back excessively, using momentum to lift the weight, and allowing the elbows to flare out during the movement.

Practical Advice

To perform the exercise correctly, ensure your elbows are kept close to your body, engage your core muscles to support your lower back, and use a controlled motion throughout the exercise.

Additional Notes

It is important to start with a weight that allows you to maintain proper form and gradually increase the resistance as you get stronger.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

triceps

Secondary Muscles