Overhead Barbell Triceps Extension

TricepsBarbell

An overhead barbell isolation move that heavily stretches and builds the triceps. It places moderate axial load on the spine and requires solid shoulder mobility.

How to do it

1Stand tall, holding a barbell overhead with your arms fully extended.

2Lock your elbows in place close to your head and keep your core tight and torso upright.

3Smoothly bend at the elbows, lowering the bar behind your head into a comfortable stretch.

4Pause briefly at the bottom of the movement.

5Press the bar back up under control by extending your elbows back to the start.

Common mistakes

Arching your lower back excessively, placing hazardous stress on your spine.

Flaring your elbows out wide, which strains the shoulder joints and unloads the triceps.

Dropping a heavy barbell back behind your head rapidly, risking tendon injury.

Breathing

Inhale as you lower the bar behind your head, and exhale as you extend your arms overhead.

Make it harder or easier

To make it easier, use an EZ-bar or perform the movement seated on a back-supported bench.

To make it harder, hold a two-second pause in the deep stretch at the bottom.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.