Overview
The barbell lying back of the head triceps extension is a highly effective variation of the traditional skullcrusher. Instead of stopping the bar above the forehead, this version involves lowering the barbell further—past the head—until it reaches a position behind the head. This longer range of motion provides an intense stretch on the triceps, especially the long head, promoting hypertrophy and strength.
How to Perform
Setup:
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Lie flat on a flat bench, feet flat on the floor.
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Grasp an EZ-bar or straight bar with a shoulder-width pronated grip (palms down).
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Start with your arms fully extended, holding the bar directly above your shoulders.
Execution:
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Keeping your elbows pointed upward and tucked close to your head, slowly bend your elbows to lower the bar in an arc behind your head.
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Your upper arms should stay stationary and perpendicular to the floor.
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Lower the bar as far back as is comfortable, ideally until it’s level with or slightly below the bench height.
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Engage the triceps to press the bar back up to the starting position without moving your shoulders or flaring the elbows.
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Repeat for the desired reps.
Tips for Proper Form
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Keep your elbows stable and close to your head throughout the movement.
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Focus on moving only at the elbow joint to avoid using momentum.
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Lower the bar in a slow and controlled motion to maximize the stretch.
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Avoid letting the bar drift too far back, which can strain the shoulders.
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Use a spotter if lifting heavy or if you are new to the movement.
Common Mistakes
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Flaring the elbows outward, reducing triceps isolation
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Using excessive weight and shortening the range of motion
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Allowing the bar to drop straight down to the face instead of behind the head
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Arching the lower back or shifting on the bench
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Bouncing the barbell out of the stretched position instead of controlling the motion
Benefits
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Long Head Emphasis: By stretching the triceps more deeply behind the head, this move maximally activates the long head.
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Improved Triceps Size: The longer range of motion boosts hypertrophic potential.
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Increased Time Under Tension: Greater muscular fatigue supports better strength and endurance gains.
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Carryover to Pressing Strength: Helps strengthen lockout and elbow extension for overhead and bench pressing movements.
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Versatility: Can be performed with an EZ-bar, straight bar, or dumbbells.
Muscles Worked
