Smart Workout Diary

Seated EZ-Bar Triceps Extension

The seated EZ-bar triceps extension is an isolation exercise in which an EZ-bar is lowered behind the head and raised by straightening the elbows. It primarily trains the triceps, especially through the long range created by the overhead arm position, and supports upper-arm strength and muscle development.

Demonstration

Seated EZ-Bar Triceps Extension — demonstration 1
Seated EZ-Bar Triceps Extension — demonstration 2

Instructions

  1. Sit upright on a stable seat with both feet planted and hold the EZ-bar overhead with a secure, comfortable grip.
  2. Start with the arms nearly straight, wrists neutral, and upper arms close to the sides of the head.
  3. Keeping the upper arms mostly still, bend the elbows to lower the bar under control behind the head.
  4. Extend the elbows to raise the bar back overhead without forcefully locking them.
  5. Complete the set with controlled repetitions, then lower the bar carefully to a secure position.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
EZ Curl Bar
Difficulty
Intermediate

Technique tips

  1. Choose a load that lets you control the lowering phase without leaning back or swinging the bar.
  2. Keep the elbows pointed generally forward rather than allowing them to flare widely outward.
  3. Use the angled sections of the EZ-bar to find a grip that keeps the wrists comfortable and neutral.
  4. Stop the range of motion if shoulder or elbow discomfort develops.
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