Arms
The main area this variation is designed to train.
Exercise guide
Lying Close-Grip Barbell Triceps Extension Behind The Head
Learn how to do the Lying Close-Grip Barbell Triceps Extension Behind The Head exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Barbell
Use this to decide whether the movement fits your current setup.
Intermediate
A quick checkpoint for how simple or technical the movement usually feels.
Arms
Secondary support can come from other nearby stabilizers depending on how you perform the movement.
Strength
Movement pattern: extension. This is more of an isolation-focused exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do Lying Close-Grip Barbell Triceps Extension Behind The Head
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- 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.
- 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.
- 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.
- 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.
- Repeat for the recommended amount of repetitions.
Benefits
- Builds strength and control through the arms region.
- Makes it easier to focus on one area when you want extra practice or volume.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Cutting the range of motion short and rushing through the reps.
- Changing your body position between reps instead of keeping the movement repeatable.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
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View exerciseFAQ
Common questions about Lying Close-Grip Barbell Triceps Extension Behind The Head.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Lying Close-Grip Barbell Triceps Extension Behind The Head work?
Lying Close-Grip Barbell Triceps Extension Behind The Head mainly works the arms. It can also involve supporting muscles around the same region depending on your setup and range of motion.
Is Lying Close-Grip Barbell Triceps Extension Behind The Head beginner-friendly?
It is listed as intermediate, so newer lifters may want to start lighter or use a simpler variation first.
What equipment do I need for Lying Close-Grip Barbell Triceps Extension Behind The Head?
You will usually need Barbell for this variation.
How should I progress Lying Close-Grip Barbell Triceps Extension Behind The Head?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.
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