Muscles Trained: Triceps, shoulders, forearms.

Intro: Like the lying version, seated barbell tricep extensions are a solid exercise for any weightlifting or fitness routine. They allow you to use a decent amount of weight and really isolate the triceps. They will allow you to focus on the long head of your triceps that is often neglected. Having a spotter present would not be a bad idea as the weight puts you in a compromising position.

How it is performed: You will need an adjustable bench and a curl bar. We recommend the E-Z curl bar and the bench at a 90 degree angle. You will want to grip the E-Z curl bar with a narrow grip. Remember to keep your elbows in during the duration of the lift. Sit down on the bench and push the barbell to a position directly over your head.

Bend your forearms back so that the weight goes behind your head. Your elbow position should not change. Keep your elbows tucked in and extend your forearms again to move the weight back into the starting position.