The Lying Barbell Tricep Extension is an effective isolation exercise that emphasizes the triceps, particularly the long head. Lie flat on a bench holding a barbell with a narrow grip above your chest. Slowly lower the bar toward your forehead by bending at the elbows, then extend back to the starting position with control. This movement enhances tricep strength, definition, and endurance while maintaining proper elbow and shoulder alignment for safe, efficient training.