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Lying Close-Grip Barbell Triceps Extension Behind The Head

Performed with a close (narrow) grip to shift emphasis, this variation primarily targets your Triceps. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Isolation · Push

Primary muscles: Triceps

How to perform Lying Close-Grip Barbell Triceps Extension Behind The Head

  1. Step 1. While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head close to the end of the bench. Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles.
  2. Step 2. Extend your arms in front of you and slowly bring the bar back in a semi circular motion (while keeping the arms extended) to a position over your head. At the end of this step your arms should be overhead and parallel to the floor. This will be your starting position. Tip: Keep your elbows in at all times.
  3. Step 3. As you inhale, lower the bar by bending at the elbows and while keeping the upper arm stationary. Keep lowering the bar until your forearms are perpendicular to the floor.
  4. Step 4. As you exhale bring the bar back up to the starting position by pushing the bar up in a semi-circular motion until the lower arms are also parallel to the floor. Contract the triceps hard at the top of the movement for a second. Tip: Again, only the forearms should move. The upper arms should remain stationary at all times.
  5. Step 5. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which specific muscles does this exercise target?

The primary focus is the triceps brachii, particularly the long head due to the overhead stretch. Lowering the bar behind the head increases the range of motion compared to a standard skull crusher.

What is the most common form mistake to avoid?

Avoid flaring your elbows out to the sides, which shifts tension away from the triceps and onto the shoulders. Keep your elbows tucked and pointing toward the ceiling throughout the movement.

How should I position the bar at the bottom of the movement?

Lower the barbell behind your head rather than toward your forehead to maintain constant tension on the triceps. This position provides a deeper stretch and reduces direct pressure on the elbow joints.

What is a suitable progression for beginners?

Beginners should start with an EZ-bar or dumbbells to reduce wrist strain and improve control. Focus on mastering the eccentric phase with lighter weights before increasing the load.

How should I program this exercise for hypertrophy?

Perform 3 to 4 sets of 8 to 12 repetitions to maximize muscle growth. This exercise is best used as a secondary movement after heavy compound presses.

Sample sets & reps for Lying Close-Grip Barbell Triceps Extension Behind The Head

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Triceps exercises

  • Band Skull Crusher — band
  • Bench Dips — bodyweight
  • Body-Up — bodyweight
  • Body Tricep Press — bodyweight
  • Cable Incline Triceps Extension — cable

See all Triceps exercises →

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