10 Best Barbell Lying Extension Alternatives for Triceps Strength

The Barbell Lying Extension is done lying on your back with a barbell. Ranked closest by our scoring: the Barbell Lying Close-grip Triceps Extension, the EZ Bar Lying Close Grip Triceps Extension Behind Head and the Barbell Lying Close-grip Press. Three harder versions, the Close-grip Barbell Bench Press, the Jm Press and the Reverse Triceps Bench Press, are listed below as progressions rather than swaps.

Barbell Lying ExtensionWatch the Barbell Lying 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 Extension

The steps for the Barbell Lying 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 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, then extend your arms back up to the starting position.
  5. Repeat for the desired number of repetitions.

The 10 Best Barbell Lying Extension Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Lying 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

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

  1. Barbell Lying Close-grip Triceps ExtensionPlay demonstration

    1. Barbell Lying Close-grip Triceps Extension

    99% match

    Triceps · Intermediate · Isolation

    It uses the same equipment and 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. Grasp the barbell with a close grip, hands shoulder-width apart, palms facing up.
    3. Extend your arms fully, lifting the barbell above your chest.
    4. Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
    5. Pause for a moment at the bottom, 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
    • Primary muscle: triceps, the same as the Barbell Lying Extension
    • Equipment: free weights, the same as the Barbell Lying Extension
    • Body position: lying on your back, the same as the Barbell Lying Extension
  2. EZ Bar Lying Close Grip Triceps Extension Behind HeadPlay demonstration

    2. EZ Bar Lying Close Grip Triceps Extension Behind Head

    99% 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 flat on a bench with your feet flat on the ground and your head at the end of the bench.
    2. Hold the ez barbell with a close grip, palms facing up, 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.

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

    Why this matches
    • Primary muscle: triceps, the same as the Barbell Lying Extension
    • Equipment: free weights, the same as the Barbell Lying Extension
    • Body position: lying on your back, the same as the Barbell Lying Extension
  4. Close-grip Barbell Bench Press

    Progression

    4. Close-grip Barbell Bench Press

    95% match

    Triceps · Intermediate · Compound

    Pick this when you want a harder version that still works the triceps.

    • Barbell
    How to perform it
    1. Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
    2. As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement.
    3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
    4. Repeat the movement for the prescribed amount of repetitions.
    5. When you are done, place the bar back in the rack.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Barbell Lying Extension
    • Equipment: free weights, the same as the Barbell Lying Extension
    • Body position: lying on your back, the same as the Barbell Lying Extension

  8. Progression

    8. Jm Press

    94% match

    Triceps · Advanced · Compound

Why You Might Need a Barbell Lying Extension Alternative

You may substitute Barbell Lying Extensions for several reasons: elbow pain from end-range loading, lack of a barbell or bench, or a need for different triceps head emphasis. Overhead variants shift load to the long head, while pressdown and dip variations emphasize the lateral and medial heads. If you have elbow irritation, pick cable or band pushdowns that allow a neutral wrist and gradual tension. Technique cue: hinge only at the elbow and avoid shoulder extension to minimize unnecessary anterior deltoid involvement and reduce joint shear.

How to Choose the Right Barbell Lying Extension Substitute

Match the substitute to your goals, equipment, and symptom profile. For hypertrophy with heavy axial load use close-grip bench press, keep wrists stacked over elbows and drive through the palms. For isolated long-head stretch choose overhead dumbbell extensions and maintain a slight shoulder flexion to lengthen the long head. If you have tendon issues, use cables or bands to control tension across the range; cue: move slowly, pause at mid-range to confirm triceps activation and avoid rapid recoil. Also consider progressive loading and reproducible setup for consistent overload.

Barbell Lying Extension FAQ

What muscles does Barbell Lying Extension work?

Barbell Lying Extensions primarily target the triceps brachii, especially the long and lateral heads. The exercise isolates elbow extension, so the anterior deltoid and chest contribute minimally when you keep the elbows fixed.

What is the best bodyweight alternative to Barbell Lying Extension?

Weighted or bodyweight dips are the best bodyweight alternative; they load elbow extension and shoulder position while allowing heavy progression. Cue: keep the torso slightly upright and elbows close to the ribs to bias the triceps rather than the chest.

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