Smart Workout Diary

EZ Bar Lying Triceps Extension

The EZ bar lying triceps extension is an isolation exercise performed while lying on a flat bench and extending the elbows to raise the bar. It primarily trains the triceps, including the long head, and supports upper-arm strength and muscle development. The angled grips of an EZ bar can feel more comfortable on the wrists than a straight bar for many lifters.

Demonstration

EZ Bar Lying Triceps Extension — demonstration 1
EZ Bar Lying Triceps Extension — demonstration 2

Instructions

  1. Set up a flat bench and load an EZ bar with a weight you can control. Lie face-up with your feet firmly on the floor and your head supported by the bench.
  2. Take a secure overhand grip on the angled sections of the bar. Press it to a position above your chest with the arms nearly straight and the wrists neutral.
  3. Keep your upper arms mostly still and bend only at the elbows, lowering the bar in a controlled arc toward your forehead or just behind your head.
  4. Stop at a comfortable depth when the elbows are deeply bent and the bar remains controlled; do not let it strike your head or force the shoulders forward.
  5. Extend your elbows to return the bar to the starting position, squeezing the triceps without aggressively locking the elbows. Repeat for the planned repetitions.
  6. Finish safely by lowering the bar under control to a rack or by having a spotter assist, especially when using challenging loads.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
EZ Curl Bar, Bench
Difficulty
Intermediate

Technique tips

  1. Choose a manageable load. The bar should move smoothly without forcing your elbows, shoulders, or wrists out of position.
  2. Keep elbows controlled. A small natural movement is acceptable, but avoid letting them flare widely during the lowering phase.
  3. Use a slow descent. Lowering with control improves triceps tension and keeps the bar from drifting toward the face.
  4. Keep wrists neutral. Use the EZ bar angle that allows a secure, comfortable grip rather than bending the wrists back.
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