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Last updated March 5, 2026
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Triceps
Triceps Extension - Seated (Barbell)
Sit upright and lower a barbell behind your head by bending at the elbows, then extend back to the top.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- High
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
triceps (long)triceps
Secondary
triceps (inner)triceps (side)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
barbell
Movement pattern
Bilateral
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Sit on an upright bench with back support.
- Grip the barbell with a narrow grip, about shoulder-width or slightly inside.
- Step 2Starting Position
- Press the barbell overhead with arms fully extended.
- Keep your upper arms stationary and close to your ears.
- Engage your core and press your back into the bench.
- Step 3Execution
- Slowly lower the barbell behind your head by bending only at the elbows.
- Keep your upper arms fixed and perpendicular to the floor.
- Lower until you feel a deep stretch in your triceps.
- Press the barbell back up by extending your elbows.
- Squeeze your triceps at full lockout.
- Avoid flaring your elbows outward.