Exercise guide
EZ Barbell Lying Triceps Extension
- Intermediate
- Isolation
- Rep-based
- Upper arms
This isolation exercise targets all three heads of the triceps, with a particular emphasis on the long head due to the overhead stretch. The EZ bar's angled grip reduces strain on the wrists and elbows compared to a straight bar.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on a bench with your feet firmly planted on the floor for stability.
- Grasp the EZ bar on the inner, angled grips using a shoulder-width overhand grip.
- Extend your arms directly above your chest, then tilt them back about 15 degrees toward your head to maintain constant tension on the triceps.
How to do it
- Inhale and slowly lower the bar by bending only at the elbows until it is just above your forehead or the top of your head.
- Keep your upper arms fixed and stationary throughout the entire descent.
- Exhale as you use your triceps to extend your arms back to the starting position, focusing on a powerful contraction.
- Maintain a controlled tempo, taking roughly 2 seconds to lower the weight and 1 second to extend.
Form checklist
- Keep elbows tucked in and pointing forward; do not let them flare out to the sides.
- Ensure the upper arm remains stationary; only the forearms should move.
- Avoid using momentum or 'bouncing' the weight at the bottom of the rep.
- Maintain a neutral spine and keep your head and upper back pressed firmly against the bench.
Pro tips
- Lower the bar slightly behind your head rather than to your forehead to increase the stretch on the long head and keep tension off the elbow joint.
- Focus on 'squeezing' the triceps at the top of the movement without fully locking out the elbow joint to maintain constant muscle engagement.
Make it harder
- Perform the exercise on a slight decline bench to increase the range of motion and the stretch on the triceps.
- Add a 3-second eccentric (lowering) phase to increase time under tension and muscle fiber recruitment.
Frequently asked
- What muscles does the ez barbell lying triceps extension work?
- The ez barbell lying triceps extension primarily targets the triceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the ez barbell lying triceps extension?
- The ez barbell lying triceps extension uses ez barbell.
- Is the ez barbell lying triceps extension good for beginners?
- The ez barbell lying triceps extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.