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Triceps · Intermediate

Barbell Standing Overhead Triceps Extension

Standing overhead elbow extension targeting the triceps while the upper arms and braced trunk remain stable.

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Barbell Standing Overhead Triceps Extension demonstration

Exercise overview

Training details

TricepsShouldersCore

Equipment

Barbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall holding a light bar overhead with a controlled, relatively narrow grip.
  2. 02Brace your trunk, keep your ribs down, and point your elbows forward without forcing them together.
  3. 03Bend only your elbows to lower the bar behind your head through a comfortable range.
  4. 04Stop before your shoulders shift, your elbows flare excessively, or your lower back arches.
  5. 05Extend your elbows to return the bar overhead while keeping your upper arms steady.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Standing Overhead Tricep ExtensionRelated variationCable Triceps PushdownRelated variationDumbbell Standing One-Arm Overhead Triceps ExtensionRelated variationDumbbell 1 & 1/4 French PressRelated variationOverhead Dumbbell Triceps ExtensionRelated variationCable Straight-Bar Triceps Pushdown

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteParallel Bar DipsComparable substituteLever Triceps Dip (plate loaded)Comparable substituteBench PressComparable substituteDumbbell Row to KickbackComparable substituteClose-Grip Push-UpComparable substituteBand Tate Press

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