Smart Workout Diary

Seated EZ-Bar Overhead Triceps Extension

The seated EZ-bar overhead triceps extension is an isolation exercise performed by extending the elbows while holding an EZ-bar overhead. It primarily trains the triceps, with the overhead arm position placing particular demand on the long head. It supports upper-arm strength and triceps development.

Demonstration

Demonstration: Seated EZ-Bar Overhead Triceps Extension

Instructions

  1. Sit upright on a stable bench with your feet planted firmly on the floor.
  2. Hold an EZ-bar overhead with both hands, using a secure grip and nearly straight arms.
  3. Keep your upper arms close to your head as you bend your elbows and lower the bar behind your head under control.
  4. Extend your elbows to raise the bar overhead without letting your upper arms drift forward or flare widely.
  5. Finish with controlled elbows near full extension, then repeat or carefully lower the bar to a safe position.
Muscle Group
Triceps Long Head
Other Muscle Groups
Triceps Lateral Head, Triceps Medial Head
Type
Strength
Mechanics
Isolation
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
EZ Curl Bar, Bench
Difficulty
Beginner

Technique tips

  1. Use a load that allows you to control the bar throughout the full range of motion.
  2. Keep your torso tall and avoid arching your lower back to move the weight.
  3. Move smoothly; do not bounce the bar out of the bottom position.
  4. If shoulder or elbow discomfort occurs, reduce the range of motion or stop the exercise.
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