Arms · Barbell
Barbell Lying Extension
How to do the barbell lying extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie flat on a bench holding a barbell above your chest with a close grip. Keeping your upper arms vertical, bend your elbows to lower the bar toward your forehead, then extend your arms to press it back up. Isolate the triceps through the full range.
- 1A stretch through the triceps as the bar lowers
- 2Upper arms staying still while only the elbows move
- 3Triceps squeezing hard at lockout
Common mistakes
- Letting your elbows flare out as you lower
- Moving at the shoulder instead of the elbow
- Dropping the bar too fast toward your head
Muscles worked
The barbell lying extension mainly works the triceps, with the forearms assisting.
- TricepsPrimary
- ForearmsSupport
- BicepsMinor
- Mid ChestMinor
- Front DeltsMinor
Kovo programs the barbell lying extension for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.