Animated GIF · Available via API
gif_boxBarbell Seated Close Grip Behind Neck Triceps Extension
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fitness_center Equipment
BarbellCategory
strength
Mechanic
isolation
Cal/min
7.3
Force
push
Barbell Seated Close Grip Behind Neck Triceps Extension is a intermediate single-joint isolation pushing exercise targeting the Triceps in the Upper Arms region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Shoulders.
list_alt Step-by-Step Instructions
Sit on a bench with your back straight and feet flat on the ground.
Hold the barbell with a close grip behind your neck, palms facing forward.
Keep your elbows close to your head and slowly lower the barbell towards the back of your head.
Pause for a moment, then extend your arms back up to the starting position.
Repeat for the desired number of repetitions.
warning Common Mistakes
Recruiting larger muscle groups to "help" move the weight instead of isolating Triceps — swinging momentum or shifting the torso takes tension off the muscle this exercise is meant to train.
Locking out too fast or letting the elbows drift outward under load — controlling the eccentric (lowering) phase is where most of the muscle-building stimulus happens.
Using an asymmetric grip or uneven bar path, which can quietly overload one side of the body over repeated sets.
Progressing the load or reps too quickly before technique is consistent across every rep of every set.
person Who Should Do This Exercise
Barbell Seated Close Grip Behind Neck Triceps Extension is classified as a Intermediate strength exercise, so lifters with some training experience who already have basic technique and stability in place — beginners can work up to it, but should master fundamental Upper Arms movements first. It fits well in programs focused on strength training and pairs naturally with other Upper Arms movements in a balanced routine.
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