EZ-bar Lying Triceps Extension
EZ-bar Lying Triceps Extension is a resistance exercise - triceps elbow extension exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Triceps brachii
- Secondary muscles
- Anconeus, Deltoid (stabilization), Serratus anterior, Forearm muscles
- Exercise type
- Resistance exercise - triceps elbow extension
Exercise technique
- Lie down
Take the EZ bar safely and lie on a flat bench with your feet on the floor.
- Angled grip
Hold symmetrical positions on the inner angled sections that feel comfortable for your wrists.
- Upper arms
Hold the bar above your shoulders and angle your upper arms slightly toward your head.
- Elbow bend
Inhale as you lower the bar behind the forehead line, maintaining your upper-arm angle.
- Bottom pause
Stop within a range you can control without touching your head or the bench.
- Elbow extension
Exhale and use your triceps to raise the bar along the same arc.
- Repeat
Balance your wrists and elbows at the top, then lower again without pressing from the shoulders.
Key technique points
- Keep the upper-arm angle fixed.
- Grip the EZ bar symmetrically.
- Do not touch the bar to your forehead.
- Do not force your elbows together.
- Control the descent slowly.
- Maintain lower-back support.
Common mistakes
Dropping toward the forehead
Do not release the bar toward your head; control descent speed muscularly along this close path.
Turning it into a bench press
Do not lower the bar to your chest and press from the shoulders; extend your elbows while maintaining the same upper-arm angle.
Flaring the elbows
Do not let your elbows drift outward as the load increases; maintain a comfortable, fixed upper-arm width.
Bending the wrists backward
Do not carry the EZ bar on your fingers; align the heels of your palms with your forearms.
Swinging from the shoulders
Do not swing the bar between behind your head and your chest; limit movement to the arc defined by elbow flexion.
Forceful top lockout
Do not finish by snapping your elbows backward; maintain triceps tension through controlled extension.
Frequently asked questions
EZ-bar Lying Triceps Extension: why is “Dropping toward the forehead” a mistake?
Do not release the bar toward your head; control descent speed muscularly along this close path.
EZ-bar Lying Triceps Extension: why is “Turning it into a bench press” a mistake?
Do not lower the bar to your chest and press from the shoulders; extend your elbows while maintaining the same upper-arm angle.
EZ-bar Lying Triceps Extension: why is “Flaring the elbows” a mistake?
Do not let your elbows drift outward as the load increases; maintain a comfortable, fixed upper-arm width.
EZ-bar Lying Triceps Extension: why is “Bending the wrists backward” a mistake?
Do not carry the EZ bar on your fingers; align the heels of your palms with your forearms.
EZ-bar Lying Triceps Extension: why is “Swinging from the shoulders” a mistake?
Do not swing the bar between behind your head and your chest; limit movement to the arc defined by elbow flexion.
EZ-bar Lying Triceps Extension: why is “Forceful top lockout” a mistake?
Do not finish by snapping your elbows backward; maintain triceps tension through controlled extension.
What should I focus on when doing EZ-bar Lying Triceps Extension?
Keep the upper-arm angle fixed. Grip the EZ bar symmetrically. Do not touch the bar to your forehead. Do not force your elbows together. Control the descent slowly. Maintain lower-back support.
Related exercises
- Band Triceps Pushdown
- Overhead Cable Triceps Extension
- Chest Dip
- Decline Push-up
- Dumbbell Triceps Kickback
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.