10 Best Lying Back-of-head Tricep Extension Alternatives for Elbow Pain

The Barbell Lying Back Of The Head Tricep Extension is done lying on your back with a barbell. Ranked closest by our scoring: the Barbell Reverse Grip Skullcrusher, the EZ Barbell Decline Triceps Extension and the Ez-bar Skullcrusher.

Barbell Lying Back Of The Head Tricep ExtensionWatch the Barbell Lying Back Of The Head Tricep Extension

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Barbell Lying Back Of The Head Tricep Extension

The steps for the Barbell Lying Back Of The Head Tricep Extension itself, so you can judge how close each substitute below really is.

Triceps, with shoulders · Barbell · Intermediate · Isolation

  1. Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
  2. Hold a barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
  3. Keeping your upper arms stationary, slowly lower the barbell behind your head by bending your elbows.
  4. Pause for a moment, then extend your arms back up to the starting position.
  5. Repeat for the desired number of repetitions.

The 10 Best Barbell Lying Back Of The Head Tricep Extension Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Lying Back Of The Head Tricep Extension on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Barbell Reverse Grip SkullcrusherPlay demonstration

    1. Barbell Reverse Grip Skullcrusher

    96% match

    Triceps · Intermediate · Isolation

    Pick this when you want an easier version that still works the triceps.

    • Barbell
    How to perform it
    1. Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
    2. Hold the barbell with a reverse grip, palms facing towards your face, and your hands shoulder-width apart.
    3. Extend your arms straight up over your chest, keeping your elbows in and your wrists straight.
    4. Slowly lower the barbell towards your forehead by bending your elbows, keeping your upper arms stationary.
    5. Pause for a moment at the bottom, then extend your arms back up to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Barbell Lying Back Of The Head Tricep Extension
    • Equipment: free weights, the same as the Barbell Lying Back Of The Head Tricep Extension
    • Body position: lying on your back, the same as the Barbell Lying Back Of The Head Tricep Extension
  2. EZ Barbell Decline Triceps ExtensionPlay demonstration

    2. EZ Barbell Decline Triceps Extension

    95% match

    Triceps · Intermediate · Isolation

    A good swap when you have an EZ bar to work with, and it still works the triceps.

    • Ez-barbell
    How to perform it
    1. Lie on a decline bench with your head lower than your feet and your feet secured.
    2. Hold the ez barbell with an overhand grip, hands shoulder-width apart.
    3. Extend your arms fully, keeping your elbows close to your head.
    4. Lower the barbell slowly towards your forehead, bending your elbows.
    5. Pause for a moment, then extend your arms back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: extension, the same as the Barbell Lying Back Of The Head Tricep Extension
    • Primary muscle: triceps, the same as the Barbell Lying Back Of The Head Tricep Extension
    • Equipment: free weights, the same as the Barbell Lying Back Of The Head Tricep Extension
    • Body position: lying on your back, the same as the Barbell Lying Back Of The Head Tricep Extension
  4. Olympic Barbell Triceps ExtensionPlay demonstration

    4. Olympic Barbell Triceps Extension

    95% match

    Triceps · Intermediate · Isolation

    The same equipment, taken with a narrow grip.

    • Barbell
    How to perform it
    1. Start by standing with your feet shoulder-width apart and holding the barbell with an overhand grip.
    2. Raise the barbell above your head, fully extending your arms.
    3. Keeping your upper arms close to your head, slowly lower the barbell behind your head by bending your elbows.
    4. Pause for a moment, then extend your arms back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: extension, the same as the Barbell Lying Back Of The Head Tricep Extension
    • Primary muscle: triceps, the same as the Barbell Lying Back Of The Head Tricep Extension
    • Equipment: free weights, the same as the Barbell Lying Back Of The Head Tricep Extension
    • Body position: lying on your back, the same as the Barbell Lying Back Of The Head Tricep Extension
  5. Barbell Lying Triceps ExtensionPlay demonstration

    5. Barbell Lying Triceps Extension

    94% match

    Triceps · Intermediate · Isolation

    The same equipment, taken with a close grip.

    • Barbell
    How to perform it
    1. Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
    2. Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
    3. Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
    4. Pause for a moment at the bottom, then extend your arms back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: extension, the same as the Barbell Lying Back Of The Head Tricep Extension
    • Primary muscle: triceps, the same as the Barbell Lying Back Of The Head Tricep Extension
    • Equipment: free weights, the same as the Barbell Lying Back Of The Head Tricep Extension
    • Body position: lying on your back, the same as the Barbell Lying Back Of The Head Tricep Extension

How to Choose the Right Barbell Lying Back Of The Head Tricep Extension Substitute

Pick a substitute based on equipment, joint tolerance, and the triceps head you want to target. If you lack a spotter or barbell, choose dumbbell skull crushers or single-arm overhead extensions to reduce bilateral asymmetry. For elbow pain, use neutral grips or cable variations that limit end-range rotation; cue: keep elbows stacked and avoid flaring past 45 degrees. If you want more horizontal pushing carryover, choose close-grip bench press to increase compressive loading and recruitment of the lateral head. Match load, range of motion, and tempo to your goals and progressively increase intensity.

Barbell Lying Back Of The Head Tricep Extension FAQ

What muscles does Barbell Lying Back Of The Head Tricep Extension work?

This exercise primarily loads the triceps, especially the long head due to shoulder extension and elbow flexion at the start position. It also recruits the lateral and medial heads during lockout, plus shoulder stabilizers to control the bar path.

Can I build muscle without doing Barbell Lying Back Of The Head Tricep Extension?

Yes. You can achieve hypertrophy with presses, dips, cable extensions, and unilateral dumbbell work that maintain sufficient time under tension and progressive overload. Focus on full lockouts, controlled eccentrics, and varying angles to target each triceps head.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.