Triceps · Barbell

EZ-Barbell Seated Triceps Extension

The seated EZ-barbell triceps extension is an isolation exercise that emphasizes the long head of the triceps due to the overhead arm position. It fits well in the middle or end of an upper-body or arm workout after heavy compound pressing movements.

Muscles: Triceps
Equipment: Barbell
Type: Strength
Animation: Men

How to do it

Sit on a bench with your back straight and feet flat on the floor.
Hold an EZ curl bar overhead with your arms fully extended, palms facing up.
Keep your elbows close to your head and stationary.
Inhale and slowly lower the bar behind your head by bending your elbows.
Keep your upper arms still, focusing on moving only your forearms.
Lower the bar until your forearms are just beyond a 90-degree angle with your upper arms.
Exhale as you extend your arms to lift the bar back to the starting position.

Common mistakes

Flaring your elbows excessively out to the sides shifts tension away from the triceps and places unnecessary stress on the shoulders.
Overarching the lower back to handle the load compromises spinal stability and diminishes core engagement.
Cutting the range of motion short prevents the long head of the triceps from achieving a full and effective stretch.
Using torso momentum to heave the barbell upward reduces muscular tension and increases the risk of elbow strain.

Tips

Grip the inner curves of the EZ-bar to maintain a comfortable, semi-pronated wrist angle that relieves joint stress.
Sit against a vertical back support and brace your core firmly to prevent unwanted spinal extension.
Keep your upper arms stationary beside your head throughout the set, moving only your forearms.

Sets and reps

Aim for 3 to 4 sets of 8 to 12 repetitions for muscle growth, or 12 to 15 repetitions for muscular endurance, resting 60 to 90 seconds between sets. Heavy low-rep training is not recommended here due to high shear forces on the elbow joints at deep stretch.

Muscles worked

EZ-Barbell Seated Triceps Extension: triceps

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

App Store Google Play RuStore

On a computer? Point your phone's camera here to get the app.

Questions

Why use an EZ-bar instead of a straight barbell?

The angled grip of an EZ-bar places the wrists and forearms in a more natural position, significantly reducing joint torque and wrist strain.

What should you do if your elbows hurt during the exercise?

Try reducing the weight or limiting the depth of the stretch behind your head. If pain continues, stop performing the exercise and consult a qualified healthcare professional.

Similar exercises

All triceps exercises →