This challenging variation hits the long head of the triceps by positioning the weight behind your head.
Instructions
- Lie flat on a bench holding a barbell or E-Z bar with a close grip, palms facing forward.
- Start with your arms extended and the bar over your forehead, elbows tucked in.
- Shift the bar slightly behind your head to begin the motion — arms should be angled, not vertical.
- Lower the bar by bending your elbows, keeping your upper arms locked in place.
- When your forearms are perpendicular to the floor, press the bar back up in a smooth arc.
- Focus on keeping your elbows from flaring out during the movement.