Standing Barbell Extension
The standing barbell extension is a triceps mass-building exercise targeting the long head through a full overhead range of motion. Performing the movement standing engages the core for stabilization while maximizing triceps stretch and contraction.
How to do it
- Stand with feet shoulder-width apart and hold a barbell overhead with a close overhand grip.
- Keep your upper arms stationary and elbows pointing forward.
- Lower the barbell behind your head by bending your elbows.
- Pause at the bottom with a full stretch in your triceps.
- Press the barbell back to the overhead starting position by extending your elbows.
- Repeat for the desired number of repetitions.
Form cues
- Keep your upper arms locked in place beside your ears.
- Point your elbows forward instead of flaring them out wide.
- Lower the bar slowly to feel a deep stretch in the back of your arms.
- Brace your core to keep your torso stable throughout the press.
Breathing: Inhale as you lower the barbell behind your head, and exhale steadily as you press the weight back up to the starting position.
Common mistakes
- Flaring your elbows out to the sides, which shifts tension away from the triceps and stresses the shoulder joints.
- Using momentum from your hips and legs to help push the weight up, which reduces the load on the target muscles.
- Moving your upper arms back and forth during the lift, which shortens the range of motion and limits triceps engagement.
Muscles worked
Primary: triceps. Secondary: shoulders, forearms.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 75 s
Lose weight
3 sets × 12–15 reps, rest 60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp elbow or lower back discomfort, ease off or choose a gentler seated alternative.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do my elbows hurt during overhead triceps movements?
Elbow discomfort often happens when the weight is too heavy or your elbows flare outward. Try lightening the load and keeping your elbows pointing forward.
Should I use a barbell or dumbbells for this exercise?
A barbell locks your hands in a fixed position, which can be challenging for wrist and shoulder mobility. Dumbbells or cables are often more comfortable for beginners.
How often can I train my triceps each week?
2 to 3 times per week is plenty for most beginners, allowing at least 48 hours of recovery between arm sessions.