Upper arms wandering
Keep the upper arms still so the elbow joint, rather than the shoulder, performs the extension.
Straight Bar Tricep Extension
Straight Bar Tricep Extension trains the triceps by straightening the elbow while keeping the shoulder and upper arm still.
- Primary muscle
- Triceps
Primary musclesTriceps brachii
Secondary musclesAnconeus, Posterior deltoids
- Equipment
- Strength Machine
How to perform Straight Bar Tricep Extension
Follow the sequence in order, paying attention to the starting position, movement path, and finish described in each step.
For Straight Bar Tricep Extension, stand close to the high pulley, take an overhand shoulder-width grip on the straight bar, and keep the elbows bent at the sides.
Brace the trunk and keep the wrists straight before extending the elbows.
Straighten the elbows against resistance while keeping the upper arms from drifting.
Finish with the triceps contracted without snapping or forcefully locking the joint.
Return slowly until the elbows are comfortably bent. Repeat without changing the established position.
Common Straight Bar Tricep Extension mistakes
Using trunk momentum
Brace and reduce the load if the torso rocks or the shoulders roll to finish the repetition.
Wrists folding
Keep the wrists aligned with the forearms throughout the press, kickback, or overhead extension.
Snapping into lockout
Finish smoothly with the triceps contracted rather than forcefully jamming the elbow straight.
When to modify or choose another exercise
- Upper arms wandering: Keep the upper arms still so the elbow joint, rather than the shoulder, performs the extension.
- Wrists folding: Keep the wrists aligned with the forearms throughout the press, kickback, or overhead extension.
- Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
- Alternative Cable pushdown: A high cable and fixed standing position make upper-arm control easy to practise.
How to use Straight Bar Tricep Extension in a training program
Where it fits in a session
Place Straight Bar Tricep Extension after bench and overhead presses so triceps fatigue does not limit compound pressing.
How often to use it
Use one to three times per week and count pressing sets that already train the triceps.
Starting rep ranges by goal
| Goal | Sets | Reps or time | Rest | Effort and execution |
|---|---|---|---|---|
| Strength accessory | 2–4 | 6–10 | 75–150 sec | Leave 2–3 controlled reps in reserve |
| Muscle growth | 2–4 | 8–15 | 60–120 sec | Usually 1–3 clean reps in reserve |
Pairing and sequencing
- Use Straight Bar Tricep Extension after Close-Grip Bench Press or Seated Dumbbell Shoulder Press.
- Pair it with Standing Dumbbell Biceps Curls for an opposing arm superset.
Scale the movement
Regressions and progressions for Straight Bar Tricep Extension
Start with an easier option
Cable pushdown
A high cable and fixed standing position make upper-arm control easy to practise.
Close-grip incline push-up
Use an elevated surface to scale body weight while keeping the elbows close.
Progress when form is repeatable
Slow-Lowering Straight Bar Tricep Extension
Return the elbow to its bent position over three seconds without moving the upper arm.
Single-Arm Triceps Work
Train one arm at a time after both arms can complete the movement with the same control.
References
- American Council on ExerciseACE Exercise Library ↗
- Mayo ClinicWeight Training: Do's and Don'ts of Proper Technique ↗
- American College of Sports MedicineACSM Resistance Training Guidelines Update ↗
Strength Machine
Assisted Dips
Bench
Bench Dips
Dumbbells
Bench Single-Arm Tricep Kickback
Strength Machine
Cable Single-Arm Tricep Extension
Barbell
Close-Grip Bench Press
Dumbbells
Dumbbell Tricep Kickbacks
Dumbbells
Lying Close-Grip Dumbbell Press
Dumbbells
Lying Skull Crushers
Strength Machine
Rope Tricep Extension
Dumbbells
Seated Dumbbell Tricep Overhead Extension
Dumbbells
Seated Single-Arm Dumbbell Extension
Strength Machine
Standing Cable Tricep Overhead Extension
Strength Machine
Triceps Pushdown
Bodyweight
Close-Grip Push-Up
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