Home Exercises Seated Overhead Barbell Extensions

Seated Overhead Barbell Extensions

Exercise Tips

  • Use your upper arms as platforms that never move, only move your forearms
  • Keep your back straight
  • Control the motion- do not swing your arms back and forth

Seated Overhead Barbell Extensions

This exercise targets your triceps and provides a low cardio benefit.

Muscle Group



2 Days a Week to
3 Days a Week



Cardiovascular Benefit


Muscle Group: Triceps

Equipment: Barbell

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Triceps

Starting Position: Sit on the edge of the bench, back flat, knees bent and feet flat on the floor. Hold the barbell behind your head with an underhand grip, hands about six inches apart, elbows pointing straight up to the ceiling. Be sure to keep your elbows tucked close to your head and do not flare them out.

  1. 1 Exhaling, slowly raise the barbell above your head by extending your forearms until they are straight. Keep a slight bend in your elbows, do not lock them.
  2. 2 Inhale and slowly return your arms to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.