Smart Workout Diary

Standing EZ-Bar Overhead Triceps Extension

The standing EZ-bar overhead triceps extension is an isolation exercise performed by bending and straightening the elbows while holding an EZ-bar overhead. It primarily trains the triceps and supports upper-arm strength and control.

Demonstration

Demonstration: Standing EZ-Bar Overhead Triceps Extension

Instructions

  1. Stand tall with your feet about hip-width apart and hold an EZ-bar overhead with both hands.
  2. Set your grip securely and keep your upper arms close to your head with your elbows pointing forward.
  3. Brace your torso and bend your elbows to lower the bar behind your head in a controlled motion.
  4. Extend your elbows to raise the bar overhead, stopping before your elbows forcefully lock.
  5. Keep your torso upright, then lower the bar under control for the next repetition.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
EZ Curl Bar
Difficulty
Beginner

Technique tips

  1. Use a load that allows you to keep your elbows relatively still throughout the set.
  2. Avoid arching your lower back to move the bar; reduce the load if you cannot stay upright.
  3. Lower the bar smoothly and avoid bouncing it at the bottom position.
  4. Keep your wrists neutral and hold the bar evenly with both hands.
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