Barbell Standing Overhead Triceps Extension
Barbell Standing Overhead Triceps Extension Video Guide
The barbell standing overhead triceps extension is a powerful triceps extension exercise that primarily targets the long head of the triceps, the largest of the three heads and a key contributor to upper-arm size. Performing this movement in a standing position places the arms in an overhead position, creating a greater stretch on the triceps muscle than skull crushers or lying extensions, and increasing muscle activation through the entire movement.
Because the barbell is held overhead, the exercise challenges core stability, requiring a braced torso, engaged abs, and controlled posture to protect the spine and shoulder joint. Compared to seated overhead triceps extensions, the standing version allows greater total-body involvement and can support heavier weight when proper form is maintained. This makes it a great exercise for triceps growth, pressing strength carryover, and full upper-arm development.
As an isolation exercise, the barbell standing overhead triceps extension limits help from the chest and shoulders while emphasising the triceps through a full range of motion. It complements other triceps exercises such as skull crushers, cable machine extensions, rope pushdowns, and dumbbell variations by specifically loading the long head in a stretched position.
How to Perform the Barbell Standing Overhead Triceps Extension
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Starting position: Stand tall with feet shoulder-width apart and core engaged. Hold the barbell directly overhead with hands shoulder width and palms facing forward.
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Keep elbows close to your head and arms vertical, with forearms pointing upward.
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Slowly lower the bar behind your head by bending the elbows only, keeping the upper arms still.
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Lower until you feel a deep stretch in the triceps at the bottom position.
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Press the bar upward, extending the arms until they are fully extended without locking hard at the top.
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Repeat with control, maintaining tension through the full range of motion.
GymNation Tip: Squeeze your glutes and brace your core—if your ribs flare or lower back arches, you’ve lost the triceps tension and turned it into a spine stress test.
Personal Trainer Notes:
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Keep elbows close to the head to isolate the triceps and avoid shoulder strain.
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Maintain a neutral spine and core engaged throughout the lift.
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Avoid leaning back or flaring the elbows outward.
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Use lighter weight if you feel stress in the wrists, shoulders, or lower back.
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Focus on controlled reps and full contraction at the top.
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Alternative Tricep Exercises
Barbell Standing Overhead Triceps Extension FAQs
This exercise primarily targets the long head of the triceps, with involvement from the medial and lateral heads. The core, shoulders, and upper body stabilisers assist to maintain balance and control.
Yes. It’s considered one of the best triceps exercises for long-head development because the overhead position places the muscle under maximum stretch and tension.
All are effective variations:
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Barbell: Allows stable grip and progressive loading
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Dumbbell: Increases freedom of movement and may reduce elbow strain
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Cable machine or rope: Maintains constant resistance through the range
Choose the option that allows proper form with minimal joint stress.
Standing versions increase core stability and total-body engagement. Seated versions reduce strain and movement, making them better for strict isolation. Both are valuable depending on training goal.
Using too much weight, flaring elbows, bending at the waist, rushing reps, or losing tension at the bottom all increase injury risk and reduce triceps activation.
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Muscle growth: 3–4 sets of 8–12 reps
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Strength focus: 4–5 sets of 6–8 reps
Control the movement and prioritise form over heavier weight.
