Ez Bar Seated Triceps Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Ez Bar
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The EZ Bar Seated Triceps Extension is an isolation exercise primarily targeting the triceps, with secondary engagement of the shoulders for stabilization. Performed while seated and using an EZ bar, this movement involves lowering the bar behind the head and extending the arms upward, focusing on full range of motion to effectively activate the triceps. The curved shape of the EZ bar allows for a more natural grip, reducing wrist strain and enhancing control throughout the lift. This push-type exercise is ideal for building triceps strength and definition, and is commonly included in upper body or arm-focused training routines.
How to Perform
Sit down on a flat bench, keeping your back upright and your chest lifted. Maintain a neutral spine and plant your feet firmly on the floor for balance.
Grasp the EZ bar with a close grip, hands positioned on the inner angled portions of the bar. Carefully lift the bar overhead until your arms are fully extended and the bar is above or slightly behind your head.
Stabilize your upper arms, keeping your elbows pointed upward and close to your head. Only your forearms should move during the exercise.
Begin the movement by bending at the elbows, lowering the bar in a controlled motion behind your head. Inhale as you do this, and avoid letting your elbows flare outward.
Pause briefly when you feel a deep stretch in the triceps at the bottom of the movement. This enhances muscle engagement and prevents using momentum.
Push the bar back up by extending your elbows until your arms are fully straightened. Focus on contracting your triceps throughout the lift. Exhale as you return to the starting position.
Repeat for the desired number of reps, maintaining steady form and controlled tempo during each repetition to avoid using your shoulders or momentum.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Sit upright on a bench with your back straight and core engaged for stability.
Grip the inner curves of the EZ bar with palms facing forward (overhand grip).
Raise the bar overhead until your arms are fully extended, keeping elbows close to your head.
Lower the bar slowly behind your head by bending only at the elbows—avoid moving your upper arms.
Pause briefly at the bottom to feel the stretch in your triceps without bouncing the weight.
Extend your elbows to push the bar back up, squeezing your triceps at the top.
Maintain a slow and controlled motion throughout to reduce shoulder strain and maximize triceps activation.
How Not to Perform
Don’t flare your elbows out — Keep them tight and close to your head to prevent shoulder strain and keep tension on the triceps.
Avoid using momentum or swinging the bar — Move in a slow, controlled manner to fully engage the target muscle.
Don’t arch your lower back excessively — Sit upright with your core braced to protect your spine.
Don’t lower the bar too quickly or too far — This can cause elbow or shoulder strain; stop once you feel a deep but comfortable stretch.
Avoid locking out your elbows harshly at the top — Fully extend, but keep a slight bend to protect your joints and maintain constant tension.
Don’t grip the bar too wide or too narrow — Use the natural angled grip of the EZ bar to reduce wrist strain and ensure comfort.
Don’t let your head tilt forward or back — Keep your neck in line with your spine to avoid neck tension.
Avoid holding your breath — Use proper breathing: inhale while lowering, exhale while extending.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
