Exercise guide · Intermediate · Compound

Barbell Seated Close Grip Behind Neck Triceps Extension: How to Do It & Muscles Worked

The barbell seated close grip behind neck triceps extension is an upper arm exercise that targets the triceps and also engages the shoulders. It involves sitting on a bench, holding a barbell behind the neck with a close grip, and extending the arms upward.

Primary muscles
Triceps
Secondary muscles
Shoulders
Equipment
Barbell
Level · type
Intermediate · Compound
Demonstration of the barbell seated close grip behind neck triceps extension
Front view: muscles worked by the barbell seated close grip behind neck triceps extension. Primary: triceps. Secondary: shoulders.
Back view: muscles worked by the barbell seated close grip behind neck triceps extension. Primary: triceps. Secondary: shoulders.
Primary Secondary

How to do the barbell seated close grip behind neck triceps extension

  1. Step 1: Sit on a bench with your back straight and feet flat on the ground.
  2. Step 2: Hold the barbell with a close grip behind your neck, palms facing forward.
  3. Step 3: Keep your elbows close to your head and slowly lower the barbell towards the back of your head.
  4. Step 4: Pause for a moment, then extend your arms back up to the starting position.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the barbell seated close grip behind neck triceps extension by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Barbell Seated Close Grip Behind Neck Triceps Extension alternatives

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.