10 Best Lying Close-grip Barbell Triceps Extension Alternatives for Home & Gym

The Lying Close-grip Barbell Triceps Extension Behind The Head is done lying on your back with a barbell. Ranked closest by our scoring: the Lying Close-grip Barbell Triceps Press To Chin, the Barbell Lying Triceps Extension and the Barbell Lying Triceps Extension Skull Crusher.

Lying Close-grip Barbell Triceps Extension Behind The Head

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

How to Do the Lying Close-grip Barbell Triceps Extension Behind The Head

The steps for the Lying Close-grip Barbell Triceps Extension Behind The Head itself, so you can judge how close each substitute below really is.

Triceps · Barbell · Intermediate · Isolation

  1. While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head close to the end of the bench. Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles.
  2. Extend your arms in front of you and slowly bring the bar back in a semi circular motion (while keeping the arms extended) to a position over your head. At the end of this step your arms should be overhead and parallel to the floor. This will be your starting position. Tip: Keep your elbows in at all times.
  3. As you inhale, lower the bar by bending at the elbows and while keeping the upper arm stationary. Keep lowering the bar until your forearms are perpendicular to the floor.
  4. As you exhale bring the bar back up to the starting position by pushing the bar up in a semi-circular motion until the lower arms are also parallel to the floor. Contract the triceps hard at the top of the movement for a second. Tip: Again, only the forearms should move. The upper arms should remain stationary at all times.
  5. Repeat for the recommended amount of repetitions.

The 10 Best Lying Close-grip Barbell Triceps Extension Behind The Head Alternatives

10 substitutes, ranked by how closely each one matches the Lying Close-grip Barbell Triceps Extension Behind The Head 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. Lying Close-grip Barbell Triceps Press To Chin

    1. Lying Close-grip Barbell Triceps Press To Chin

    90% 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. While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head off the end of the bench. Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles.
    2. Extend your arms in front of you as you hold the barbell over your chest. The arms should be perpendicular to your torso (90-degree angle). This will be your starting position.
    3. As you inhale, lower the bar in a semi-circular motion by bending at the elbows and while keeping the upper arm stationary and elbows in. Keep lowering the bar until it lightly touches your chin.
    4. As you exhale bring the bar back up to the starting position by pushing the bar up in a semi-circular motion. Contract the triceps hard at the top of the movement for a second. Tip: Again, only the forearms should move. The upper arms should remain stationary at all times.
    5. Repeat for the recommended amount of repetitions.

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

    Why this matches
    • Primary muscle: triceps, the same as the Lying Close-grip Barbell Triceps Extension Behind The Head
    • Equipment: free weights, the same as the Lying Close-grip Barbell Triceps Extension Behind The Head
    • Body position: lying on your back, the same as the Lying Close-grip Barbell Triceps Extension Behind The Head
  2. Barbell Lying Triceps ExtensionPlay demonstration

    2. Barbell Lying Triceps Extension

    89% match

    Triceps · Intermediate · Isolation

    It still works the triceps, through a different movement.

    • 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
    • Primary muscle: triceps, the same as the Lying Close-grip Barbell Triceps Extension Behind The Head
    • Equipment: free weights, the same as the Lying Close-grip Barbell Triceps Extension Behind The Head
    • Body position: lying on your back, the same as the Lying Close-grip Barbell Triceps Extension Behind The Head
  5. Barbell Seated Overhead Triceps ExtensionPlay demonstration

    5. Barbell Seated Overhead Triceps Extension

    86% match

    Triceps · Intermediate · Isolation

    The same equipment, done seated instead.

    • Barbell
    How to perform it
    1. Sit on a bench with your back straight and feet flat on the ground.
    2. Hold a barbell with an overhand grip, hands shoulder-width apart, and raise it overhead.
    3. Lower the barbell behind your head by bending your elbows, keeping your upper arms close to your head.
    4. Pause for a moment, then extend your arms to raise the barbell 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 Lying Close-grip Barbell Triceps Extension Behind The Head
    • Primary muscle: triceps, the same as the Lying Close-grip Barbell Triceps Extension Behind The Head
    • Equipment: free weights, the same as the Lying Close-grip Barbell Triceps Extension Behind The Head
    • Body position: seated, not lying on your back
  6. Lying Dumbbell Tricep Extension

    6. Lying Dumbbell Tricep Extension

    86% match

    Triceps · Intermediate · Isolation

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

    • Dumbbell
    How to perform it
    1. Lie on a flat bench while holding two dumbbells directly in front of you. Your arms should be fully extended at a 90-degree angle from your torso and the floor. The palms should be facing in and the elbows should be tucked in. This is the starting position.
    2. As you breathe in and you keep the upper arms stationary with the elbows in, slowly lower the weight until the dumbbells are near your ears.
    3. At that point, while keeping the elbows in and the upper arms stationary, use the triceps to bring the weight back up to the starting position as you breathe out.
    4. Repeat for the recommended amount of repetitions.

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

    Why this matches
    • Movement: extension, the same as the Lying Close-grip Barbell Triceps Extension Behind The Head
    • Primary muscle: triceps, the same as the Lying Close-grip Barbell Triceps Extension Behind The Head
    • Equipment: free weights, the same as the Lying Close-grip Barbell Triceps Extension Behind The Head
    • Body position: lying on your back, the same as the Lying Close-grip Barbell Triceps Extension Behind The Head

Why You Might Need a Lying Close-grip Barbell Triceps Extension Behind The Head Alternative

You may need substitutes because the behind-the-head barbell position demands high shoulder mobility and can aggravate impingement or elbow pain. Equipment limits also force changes; not every gym has the right bar or bench angle. Alternatives let you maintain long-head bias (overhead options) or isolate the triceps with safer joint mechanics (cable or unilateral dumbbells). For example, switching to a seated dumbbell overhead extension reduces shoulder horizontal adduction while keeping long-head stretch, cue: keep upper arms vertical and minimize shoulder shrug to keep tension on the triceps.

How to Choose the Right Lying Close-grip Barbell Triceps Extension Behind The Head Substitute

Select a substitute based on shoulder mobility, equipment, and your training goal. For long-head emphasis choose overhead variations (dumbbell or cable) because shoulder flexion lengthens the long head; cue: keep elbows pointed forward and avoid flaring. For heavier loading choose close-grip presses that allow larger loads but involve more pectoral and shoulder drive, cue: lock scapula and push through the triceps by fully extending the elbow. If you need joint-friendly options, use cables or single-arm work to control range of motion and reduce torque on the elbow.

Lying Close-grip Barbell Triceps Extension Behind The Head FAQ

What muscles does Lying Close-grip Barbell Triceps Extension Behind The Head work?

It primarily targets the triceps brachii, with extra emphasis on the long head when the arm is overhead. The movement is pure elbow extension, so the anconeus assists and shoulders stabilize; keep elbows stationary to maximize triceps isolation.

Can I build muscle without doing Lying Close-grip Barbell Triceps Extension Behind The Head?

Yes. Build triceps mass with progressive overload using alternatives like skull crushers, overhead dumbbell extensions, and pushdowns while tracking load and volume. Focus on full range of motion and controlled eccentrics, slow the lowering phase and fully extend the elbow to increase time under tension.

Find Alternatives for Any Exercise

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