Barbell Lying Extension

Note: This is just a visual reference — it may vary depending on your setup.

Strength Arms

Arms

Muscle Activation

Tricep · Upper Arms

80%

Chest · Shoulders

20%

Equipment

Barbell Bench

Setup / Starting Position

Lie on a flat bench with your back pressed firmly against it and feet flat on the ground.
Grasp a barbell with an overhand grip, hands shoulder-width apart, and hold it directly above your chest with arms fully extended.

Exercise Position

Inhale and lower the barbell towards your forehead, bending your elbows and keeping them tucked in.
Exhale and press the barbell back up to the starting position, fully extending your arms.

Form & Performance

Keep your elbows stable throughout the movement, avoiding excessive movement or flaring out to the sides.
Maintain tension in your core and avoid arching your back off the bench.