Can I use an EZ curl bar for this exercise?

Yes, using an EZ curl bar can reduce wrist strain and make the movement more comfortable.

Where should the bar end up at the bottom?

Lower it in an arc past your forehead until your forearms are about parallel to the floor and the bar sits just beyond the top of your head. Your upper arms stay vertical the whole time, so the bar never comes down onto your face.

Is this the same exercise as a skull crusher?

The two names are often used for each other, but they usually describe different bar paths. This version uses a shoulder-width grip and takes the bar past the top of the head, while the Barbell Skull Crusher uses a narrower grip and lowers the bar to the forehead.

Is it better to perform this exercise on a flat bench or an incline bench?

Both work. An incline bench puts the arms further overhead relative to the torso, which lengthens the long head of the triceps more but asks more of the shoulders, while the flat bench is the standard setup and easier to control.

How do I get the bar into position safely?

Sit on the end of the bench with the bar on your thighs, lie back with it at your chest and press it up to straight arms, or have a partner hand it to you. At the end of the set, bring the bar back down to your chest before sitting up instead of letting it drop behind your head.

Barbell Lying Triceps Extension

What Is the Barbell Lying Triceps Extension?

Barbell Lying Triceps Extension is an isolation exercise that primarily targets the triceps brachii, including the long, lateral, and medial heads. It is an intermediate-level exercise that is effective for building arm strength and muscle definition.

In this version you lie flat on a bench with an overhand grip about shoulder-width apart and the upper arms held vertical. As the elbows bend, the bar travels in an arc past the forehead and stops just beyond the top of the head, with the forearms about parallel to the floor. The names lying triceps extension and skull crusher are often used for each other, but the Barbell Skull Crusher uses a narrower grip and lowers the bar to the forehead.

All three heads of the triceps straighten the elbow here. The long head is the only one that also crosses the shoulder, and with the upper arms pointing at the ceiling it works at a longer length than in a Cable Triceps Pushdown (Straight Bar) done with the arms at the sides, though not as long as in an overhead extension such as the Barbell Seated Triceps Overhead Extension.

It is usually programmed after the main pressing lifts, such as the Barbell Bench Press (Close Grip), as an accessory that builds the triceps strength used to lock out presses. Lifters new to triceps isolation work can build up with the Dumbbell Lying Triceps Extension or the Cable Triceps Pushdown (Rope) first, since the bar travels over the face and has to stay under control on every rep.

Proper form and controlled movement are critical in this exercise to fully isolate the triceps and avoid stress on the elbows and shoulders. It can be performed with a straight barbell or an EZ curl bar to accommodate wrist comfort and minimize joint strain.

Muscles Worked

MuscleActivation

Triceps Brachii (Long Head): Primary
Triceps Brachii (Lateral Head): High
Triceps Brachii (Medial Head): High
Deltoid: Low
Pectoralis Major: Minimal

Instructions

Sit on the end of a flat bench with the barbell on your thighs, then lie back with your head on the bench and your feet flat on the floor.
Hold the bar with an overhand grip, hands about shoulder-width apart.
Press the bar up until your arms are straight and vertical, with the bar directly above your shoulders.
Keep your upper arms vertical, your elbows pointing at the ceiling and your wrists straight.
Bend only at the elbows to lower the bar slowly in an arc past your forehead.
Stop when your forearms are about parallel to the floor and the bar is just beyond the top of your head.
Extend your elbows to raise the bar back to the starting position, finishing with straight arms without snapping them.
Repeat for the desired number of reps, then bring the bar down to your chest before sitting up.

Common Mistakes

Flaring the elbows
Flaring reduces triceps engagement and puts extra strain on the shoulders.
Lowering the bar too fast
Moving too quickly risks losing control and injuring elbows or wrists.
Using too much weight
Heavy loads can shift focus away from form and increase injury risk.
Not keeping wrists straight
Bent wrists can cause discomfort and lead to wrist strain or injury over time.
Letting the upper arms drift
Moving the upper arms toward the hips turns the lift into a press and letting them fall back toward the head turns it into a pullover, both of which take work off the triceps.

Injuries

Barbell Lying Triceps Extension is a medium risk exercise when performed with proper technique. The elbows and wrists take most of the stress, and incorrect form or using excessive weight can increase the likelihood of joint or tendon strain.

One common injury risk is elbow tendonitis due to poor elbow positioning or overloading. Keeping the elbows tucked and using a manageable weight can help minimize this risk. Wrist discomfort can also occur, especially when using a straight barbell - an EZ curl bar often provides a more natural grip. Because the loaded bar passes over your face, lower it slowly and use a spotter when taking sets close to failure.

To prevent injuries, warm up the elbows and wrists properly before starting, extend the elbows fully at the top without snapping them straight, and prioritize controlled, deliberate movement over lifting heavier weights. If the straight bar bothers your elbows or wrists, the EZ Bar Lying Triceps Extension or the Dumbbell Lying Triceps Extension are gentler options, and the Cable Triceps Pushdown (Rope) keeps training the triceps with less elbow stress while the joint settles.

Stop the set if you feel sharp pain at the back of the elbow or in the wrist. A pop, swelling or sudden weakness at the back of the elbow can signal a triceps tendon injury and should be checked by a clinician.

Overview

Primary Focus: Triceps
Equipment: Barbell and bench
Modality: Strength
Difficulty: Intermediate

Alternative Exercises

Frequently Asked Questions

Q: Can I use an EZ curl bar for this exercise?: Yes, using an EZ curl bar can reduce wrist strain and make the movement more comfortable.
Q: Where should the bar end up at the bottom?: Lower it in an arc past your forehead until your forearms are about parallel to the floor and the bar sits just beyond the top of your head. Your upper arms stay vertical the whole time, so the bar never comes down onto your face.
Q: Is this the same exercise as a skull crusher?: The two names are often used for each other, but they usually describe different bar paths. This version uses a shoulder-width grip and takes the bar past the top of the head, while the Barbell Skull Crusher uses a narrower grip and lowers the bar to the forehead.
Q: Is it better to perform this exercise on a flat bench or an incline bench?: Both work. An incline bench puts the arms further overhead relative to the torso, which lengthens the long head of the triceps more but asks more of the shoulders, while the flat bench is the standard setup and easier to control.
Q: How do I get the bar into position safely?: Sit on the end of the bench with the bar on your thighs, lie back with it at your chest and press it up to straight arms, or have a partner hand it to you. At the end of the set, bring the bar back down to your chest before sitting up instead of letting it drop behind your head.