Smart Workout Diary

EZ Bar Tricep Extension Close Grip

The close-grip EZ bar triceps extension is a single-joint arm exercise in which the elbows bend and straighten to train the triceps. The angled grips of the EZ bar can provide a comfortable wrist position while building triceps strength and arm muscle.

Demonstration

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

Instructions

  1. Set up with a light EZ bar and take the inner angled grips so your hands are close together and your wrists stay neutral.
  2. Stand or sit tall with your core braced, then raise the bar overhead with your upper arms close to your head and elbows pointing forward.
  3. Lower slowly by bending only at the elbows, bringing the bar behind your head while keeping your upper arms as still as possible.
  4. Extend your elbows to return the bar overhead, squeezing the triceps without forcefully locking the elbows. Keep the movement controlled and stop if you feel sharp elbow, shoulder, or wrist discomfort.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
EZ Curl Bar
Difficulty
Beginner

Technique tips

  1. Use a manageable load. Choose a weight that allows smooth elbow movement without swinging your torso or flaring the ribs.
  2. Keep your elbows relatively narrow and pointed forward; letting them drift far outward reduces control.
  3. Breathe steadily: inhale as the bar lowers and exhale as you extend it overhead.
Exercise library