Barbell Lying Back of the Head Tricep Extension
- Músculo objetivo
- —
- Equipamiento
- Barbell
- Parte del cuerpo
- Upper Arms
- Tipo
- Strength
The barbell lying back of the head tricep extension is an isolation exercise for the upper arms that targets the triceps brachii. Performed lying on a flat bench, you lower the barbell behind your head rather than to your forehead, lengthening the triceps under load for a strong stretch and a deep contraction at lockout.
Cómo hacer el Barbell Lying Back of the Head Tricep Extension
- 1Lie flat on a bench with your feet planted on the floor and your head near the end of the bench.
- 2Take a barbell with an overhand grip slightly narrower than shoulder-width and hold it locked out over your chest with your arms vertical.
- 3Keeping your upper arms angled slightly back toward your head, fix your elbows in place so only your forearms move.
- 4Bend at the elbows and lower the bar in an arc back behind your head, letting your triceps stretch under control.
- 5Lower until you feel a strong stretch through the triceps, keeping your elbows from flaring out wide.
- 6Press the bar back up along the same arc by extending your elbows until your arms are fully straight again.
- 7Squeeze your triceps at the top, then begin the next rep without locking the elbows harshly.
- 8After your final rep, bring the bar forward over your chest and set it down safely or hand it to a spotter.
Consejos de técnica
- Keep your elbows tucked and pointing forward throughout the set so tension stays on the triceps instead of leaking into the shoulders.
- Move only at the elbow joint — keep your upper arms still so the triceps do all the work.
- Control the lowering phase; let the stretch behind your head be slow rather than letting the bar drop.
- Because the bar travels over your face and head, use a spotter or start light, and never lower past a range you can confidently press back up.
Errores comunes
- Letting the elbows flare out to the sides, which shifts load off the triceps and stresses the elbow joint.
- Dropping the bar too fast behind the head, which can pull the bar toward your face and is hard to reverse safely.
- Using too much weight and swinging the upper arms, turning the isolation movement into a sloppy pressing motion.
- Bouncing out of the bottom stretch instead of controlling it, which removes tension and risks elbow strain.
Preguntas frecuentes
What muscles does the barbell lying back of the head tricep extension work?
It isolates the triceps brachii, the muscle on the back of the upper arm. Lowering the bar behind the head puts the triceps under a deep stretch, which can help build size and strength.
How is this different from a skull crusher?
A standard skull crusher lowers the bar to your forehead. Here you lower it further back behind your head, which lengthens the triceps more for a bigger stretch but demands tighter control.
How wide should my grip be?
Use an overhand grip slightly narrower than shoulder-width. This keeps the elbows tracking forward and the tension on the triceps rather than the shoulders.
Is this exercise safe to do without a spotter?
The bar travels over your face and head, so a spotter is recommended. If training alone, use a light load and stay well within a range you can press back up under control.
