Smart Workout Diary

EZ Bar Tricep Extension

The EZ-Bar Triceps Extension is an isolation exercise in which you extend the elbows to train the triceps. It primarily targets all three heads of the triceps, with emphasis often felt in the long head when performed overhead or lying down. It supports upper-arm strength and muscle development.

Demonstration

EZ Bar Tricep Extension — demonstration 1
EZ Bar Tricep Extension — demonstration 2

Instructions

  1. Set up safely: Load an EZ-bar evenly with a manageable weight and secure the collars. Use a stable bench if performing the lying version.
  2. Choose a stable position: Hold the bar with a comfortable overhand grip on the angled sections. Keep your upper arms still and position the elbows approximately shoulder-width apart.
  3. Lower under control: Bend only at the elbows, bringing the bar toward the area behind your head or toward your forehead when lying down. Keep the wrists neutral and avoid letting the elbows flare widely.
  4. Extend the elbows: Contract the triceps to straighten the arms until the elbows are extended without forcefully locking them. Keep the upper arms as stationary as possible.
  5. Repeat smoothly: Inhale while lowering and exhale while extending. Maintain control through every repetition rather than using momentum.
  6. Finish safely: Stop if you feel sharp elbow, shoulder, or wrist discomfort, then return the bar to a secure rack or the floor with control.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
EZ Curl Bar
Difficulty
Beginner

Technique tips

  1. Keep the elbows controlled: A small natural movement is acceptable, but excessive elbow flare or drifting shifts tension away from the triceps.
  2. Use a comfortable grip: Select the EZ-bar angle that keeps your wrists neutral and pain-free rather than forcing a particular hand position.
  3. Control the bottom position: Lower slowly and use only a range of motion you can maintain without shoulder or elbow discomfort.
  4. Choose the load carefully: Reduce the weight if you need to swing the upper arms or lose control of the bar.
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