Exercise guide · Triceps

EZ-Bar Overhead Triceps Extension

EZ-bar overhead triceps extensions use a curved bar for a comfortable grip behind the head. Lower the bar with elbows in and press back up to full extension.

  • Targets: Triceps
  • Equipment: Barbell
  • Type: Isolation
EZ-Bar Overhead Triceps Extension exercise illustration showing the movement position

Step by step

How to do the EZ-Bar Overhead Triceps Extension

  1. Grip an EZ-bar on the inner angled bends. Lift it overhead from a rack, or clean it to shoulder height and press it up; sit with back support if preferred.
  2. Stand or sit with elbows close to your head, upper arms vertical or slightly angled forward.
  3. Lower the bar behind your head by bending at the elbows until you feel a triceps stretch.
  4. Press the bar back up by extending elbows, keeping upper arms steady.
  5. Re-rack or set the bar down carefully after the last rep.

Form cues

  • Use the angled grip for wrist comfort
  • Elbows stay in, not flared
  • Lower under control
  • Press up without shoulder shrug

Common mistakes

  • Grip too wide on the outer bends
  • Elbows drifting apart
  • Arching hard through the lower back
  • Bouncing out of the bottom

Muscles worked

Primary

Triceps

Secondary

None significant

Safety: Use a spotter or controlled rack position when pressing overhead. Choose a weight you can lower safely behind your head.

Alternatives

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