Standing Overhead Barbell Triceps Extension
A triceps-isolation exercise performed with a straight bar held above and behind the head. The overhead arm position involves the long head of the triceps, while the torso maintains an upright stance.
- Body part
- Triceps: all exercises
- Movement
- Extension: all exercises
- Equipment
- Barbell: all exercises
What it trains
- Triceps Long Head, Primary, 85%
- Triceps Medial Head, Secondary, 50%
- Triceps Lateral Head, Secondary, 50%
- Lower Abs, Stabilizer, 25%
- Upper Abs, Stabilizer, 25%
- Obliques, Stabilizer, 25%
How to perform
Stand in a stable stance and hold a straight bar with both hands using an overhand grip.
Bring the bar into the overhead position with the upper arms near the ears and the torso upright.
Bend the elbows to lower the bar behind the head without moving the upper arms or trunk.
Extend the elbows under control, then repeat through a comfortable range.
Tips
Use a manageable load and a controlled method of bringing the bar into and out of position.
Keep the ribs and pelvis aligned instead of arching to create range.
Leave clearance behind the head and keep the wrists aligned with the forearms.
Common mistakes
Turning the movement into an overhead press by moving the shoulders.
Flaring the elbows abruptly or letting the bar drop behind the head.
Arching or swinging the torso to complete the repetition.
Related exercises
Variations · 1
Dumbbell Seated Triceps Extension
The same overhead triceps-extension family, standing with a straight bar instead of the seated dumbbell version.
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