Supinated barbell triceps extension
A triceps isolation exercise performed lying on a bench using an underhand grip, which places unique tension on the triceps while demanding greater wrist and elbow stability.
Count your Supinated barbell triceps extension reps with AIFree in your browser — no app, no equipmentHow to Do Supinated barbell triceps extension
- Lie flat on a bench holding a barbell with a supinated (underhand, palms facing your face) grip, hands shoulder-width apart.
- Extend your arms straight up over your chest, then tilt your upper arms back about 10 to 15 degrees toward your head to keep constant tension on the triceps.
- Inhale and slowly bend your elbows to lower the bar in an arc toward your forehead or just past the top of your head, keeping your upper arms locked in place.
- Pause briefly when your elbows reach approximately a 90-degree angle and you feel a deep stretch in your triceps.
- Exhale and contract your triceps to push the bar back along the same arc to the starting position, keeping your elbows tucked throughout.
Muscles worked
Triceps brachiiForearmsAnterior deltoids
Form tips
- Keep your elbows pointing straight ahead; do not allow them to flare out to the sides during the movement.
- Keep your wrists rigid and straight; do not let the weight bend your wrists backward.
- Use a slower, highly controlled tempo during the lowering phase to protect your face and maximize muscle fiber recruitment.
Common mistakes
- Flaring the elbows outward, which recruits the chest and shoulders and increases joint stress.
- Moving the upper arms back and forth, which turns the movement into a pullover and reduces triceps isolation.
- Using too much weight, leading to momentum-driven reps and a compromised range of motion.
FAQ
How many sets and reps should I perform?
Aim for 3 to 4 sets of 10 to 15 repetitions. Focus on high-quality, controlled contractions rather than lifting heavy weights.
Can I use an EZ-bar instead of a straight barbell?
Yes, using an EZ-bar is highly recommended as the angled grip is much more comfortable for the wrists and elbows during a supinated extension.
What is the benefit of using a supinated grip over a pronated grip?
The supinated grip alters the activation pattern of the triceps heads, placing a slightly different stimulus on the medial head, while also building wrist and forearm stability.
