EZ-Bar Overhead Tricep Extension
Overhead triceps isolation using an EZ-bar that emphasizes the long head to build arm strength and size; performed standing or seated to enhance stability and focus.
About Exercise
Equipment
EZ Bar
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Abs, Shoulders
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Abs
4/10Rectus Abdominis
Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, gripping the EZ-bar with an overhand grip slightly narrower than shoulder-width. Press the bar overhead with arms fully extended, elbows tucked to your head.
- Bend elbows to lower the bar behind your head until forearms pass 90 degrees.
- Pause briefly at the stretch.
- Extend elbows to press the bar back overhead.
- Keep upper arms stationary throughout.
- Repeat for reps, maintaining control.
Coaching Tips
Form Cues
- Tuck elbows tight
- Brace your core
- Squeeze triceps at top
- Control the descent
Breathing
Inhale as you lower the bar, exhale as you extend your arms.
Tempo
3-1-1
Range of Motion
Lower until forearms are parallel to the floor or triceps are fully stretched; extend to straight arms without locking elbows.
Safety
Safety Notes
- Avoid if shoulder mobility is limited
- Start with light weight to check form
- Do not lock elbows forcefully
Spotting
Spot from behind by assisting on the bar if needed for heavy sets; use a seated variation for safer solo training.
Common Mistakes
- Flaring elbows outward
- Arching lower back
- Using momentum to lift
- Hyperextending elbows
When to Avoid
- Shoulder impingement
- Elbow joint pain
Flexibility Needed
- Full shoulder flexion overhead
Build Up First
- Basic overhead pressing form
Also known as
Overhead EZ-Bar Triceps Extension, Seated EZ-Bar Tricep Extension, Standing Overhead Tricep Extension
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Barbell Seated Overhead Triceps Extension
Barbell, Incline Bench
Triceps
Cable Bar Overhead Tricep Extension
Single Cable Machine, Bar Cable Attachment
Triceps
Cable V-Bar Overhead Tricep Extension
Single Cable Machine, V-Bar Cable Attachment
Triceps
Dumbbell Overhead Triceps Extension
Dumbbells
Triceps
Machine Overhead Tricep Extension
Overhead Tricep Machine
Triceps
Dumbbell Overhead Tricep Extension
Dumbbells
Triceps
Cable Rope Overhead Tricep Extension
Single Cable Machine, Rope Cable Attachment
Triceps
Resistance Band Overhead Tricep Extension
Bands
Triceps
Kettlebell Overhead Tricep Extension
Kettlebell
Triceps
Cable V-Bar Overhead Tricep Extension (Low Pulley)
Single Cable Machine, V-Bar Cable Attachment
Triceps
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
