Seated Overhead Barbell Triceps Extension

Seated with a backrest removes momentum and protects your lower back in the overhead extension.

• Isolation
• Barbell
• Intermediate

How to do it

• Seated with your back supported, bar overhead
• Lower behind your head under control
• Extend squeezing your triceps

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Letting your back come off the pad
• Flaring your elbows

Muscles worked

Primary

• Triceps

Alternatives

• Overhead Barbell Triceps Extension
• Skullcrusher / Overhead Extension