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Standing Overhead Barbell Triceps Extension

Standing Overhead Barbell Triceps Extension is a beginner isolation barbell exercise that mainly works your triceps, with help from your shoulders.

💪 Triceps🏋️ Barbell📈 Beginner🔗 Isolation🎯 3 sets of 10-15 reps
Standing Overhead Barbell Triceps Extension: starting position
Starting position
Standing Overhead Barbell Triceps Extension: end position
End position

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.

Muscles worked

Primary: TricepsSecondary: Shoulders

Sets and reps

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

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Standing Overhead Barbell Triceps Extension alternatives

Exercises that train the same main muscle, including options with other equipment.

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FAQ

What muscles does the standing overhead barbell triceps extension work?

It mainly works your triceps; your shoulders assist.

How many sets and reps of standing overhead barbell triceps extension should I do?

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

Is the standing overhead barbell triceps extension good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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