Exercise guide
EZ Barbell Seated Triceps Extension
- Intermediate
- Isolation
- Rep-based
- Upper arms
- Waist
The seated EZ bar triceps extension targets the long head of the triceps by placing the muscle in a fully stretched overhead position. Using an EZ bar allows for a more natural, semi-supinated grip that reduces strain on the wrists compared to a straight bar.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit on a flat bench with your feet planted firmly on the floor for stability.
- Grasp the EZ bar on the inner angled grips with an overhand (pronated) grip.
- Press the bar directly overhead until your arms are fully extended and your upper arms are beside your ears.
How to do it
- Inhale and slowly lower the bar behind your head by bending only at the elbows, keeping your upper arms vertical and stationary.
- Lower the weight until your forearms go past parallel or you feel a deep stretch in your triceps.
- Exhale as you use your triceps to extend your arms back to the starting position overhead.
- Maintain a controlled tempo, taking roughly 2 seconds to lower the weight and 1 second to press it back up.
Form checklist
- Keep your elbows tucked in toward your head rather than letting them flare out to the sides.
- Ensure your upper arms remain perpendicular to the floor throughout the entire set.
- Maintain a neutral spine and avoid arching your lower back to compensate for the weight.
- Keep your head facing forward; do not tuck your chin or strain your neck.
Pro tips
- Focus on the mind-muscle connection by imagining your triceps pulling your forearms back up from the bottom of the movement.
- Stop just short of a full elbow lockout at the top to maintain constant tension on the triceps.
Make it harder
- Incorporate a 2-second pause at the bottom of the rep to maximize the stretch and eliminate momentum.
- Perform the exercise on a slight incline bench to further increase the range of motion and stretch on the long head.
Frequently asked
- What muscles does the ez barbell seated triceps extension work?
- The ez barbell seated 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 seated triceps extension?
- The ez barbell seated triceps extension uses ez barbell.
- Is the ez barbell seated triceps extension good for beginners?
- The ez barbell seated triceps extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.