Standing Overhead Barbell Triceps Extension
How to do the Standing Overhead Barbell Triceps Extension
- 1
To begin, stand up holding a barbell or e-z bar using a pronated grip (palms facing forward) with your hands closer than shoulder width apart from each other. Your feet should be about shoulder width apart.
- 2
Now elevate the barbell above your head until your arms are fully extended. Keep your elbows in. This will be your starting position.
- 3
Keeping your upper arms close to your head and elbows in, perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
- 4
Go back to the starting position by using the triceps to raise the barbell. Breathe out as you perform this step.
- 5
Repeat for the recommended amount of repetitions.
How to program the Standing Overhead Barbell Triceps Extension
Sets and reps
As an isolation movement, the Standing Overhead Barbell Triceps Extension is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Standing Overhead Barbell Triceps Extension is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Standing Overhead Barbell Triceps Extension work?
The Standing Overhead Barbell Triceps Extension primarily targets the Triceps. It also recruits the Shoulders as supporting muscles.
What equipment do I need for the Standing Overhead Barbell Triceps Extension?
You need Barbell. Difficulty level: Beginner.
How many sets and reps of the Standing Overhead Barbell Triceps Extension should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
