Barbell Lying Triceps Extension Double
Learn how to do the Barbell Lying Triceps Extension Double with proper form and technique. This barbell exercise primarily targets your Triceps, with secondary emphasis on Shoulders.
How to Do the Barbell Lying Triceps Extension Double
Follow these steps to perform the Barbell Lying Triceps Extension Double with correct form:
- 1Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- 2Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
- 3Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows. Focus on double movement.
- 4Pause for a moment at the bottom, then extend your arms back up to the starting position.
- 5Repeat for the desired number of repetitions.
Barbell Lying Triceps Extension Double Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- barbell
- Body Part
- upper arms
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 1–2 days
- Weekly Frequency
- 2–4 sessions per week
- Why
- Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Barbell Lying Triceps Extension Double?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Arms Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
barbell decline close grip to skull press
barbell lying triceps extension
barbell lying close-grip press
barbell lying back of the head tricep extension
barbell lying close-grip triceps extension
barbell standing overhead triceps extension
Frequently Asked Questions
What muscles does the Barbell Lying Triceps Extension Double work?
The Barbell Lying Triceps Extension Double primarily targets your Triceps. Secondary muscles worked include Shoulders. This makes it an effective exercise for developing your upper arms.
What equipment do I need for the Barbell Lying Triceps Extension Double?
The Barbell Lying Triceps Extension Double requires barbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Barbell Lying Triceps Extension Double with proper form?
Start by Lie flat on a bench with your feet flat on the ground and your head at the end of the bench. Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest. Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows. Focus on double movement. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Barbell Lying Triceps Extension Double?
For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.
What are the best sets and reps for the Barbell Lying Triceps Extension Double?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Barbell Lying Triceps Extension Double best for?
The Barbell Lying Triceps Extension Double fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a push, upper movement.
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