EZ Barbell Lying Triceps Extension
EZ Barbell Lying Triceps Extension Exercise Description
The EZ‑Barbell Lying Triceps Extension is a supine elbow‑extension exercise that emphasizes the triceps brachii (long, lateral, and medial heads). The EZ‑bar’s angled grips allow a semi‑pronated hand position that many lifters find more comfortable for the wrists than a straight bar. Performed on a flat bench, the torso and shoulders remain stable while the movement occurs primarily at the elbows. You begin with arms extended above the shoulders, lower the bar under control toward the forehead by flexing the elbows, then return to the start by extending the elbows. Key technique points include a neutral spine, scapular retraction and depression, wrists aligned with forearms, and elbows kept roughly shoulder‑width without excessive flaring. A smooth, controlled range of motion and consistent upper‑arm position help keep the emphasis on the triceps while minimizing unwanted shoulder or wrist strain.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Medial Head
- Assisting Muscles: Triceps Brachii - Lateral Head, Triceps Brachii - Long Head
- Stabilizing Muscles: Extensor Carpi Ulnaris, Flexor Carpi Radialis, Rhomboid Major, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: EZ Barbell
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Single-joint
- Muscle Location: Deep Tricep
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Female
How To Do The EZ Barbell Lying Triceps Extension Exercise
‘- Lie on a flat bench with head, upper back, and glutes supported; feet flat and planted.
– Grip the EZ‑bar on the inner angled handles with a shoulder‑width, overhand/semi‑pronated grip; keep wrists neutral.
– Press the bar to arm’s length above your shoulders. Retract and depress your shoulder blades; ribs down; spine neutral.
– Set upper arms vertical (or slightly tilted back over the eyes) with elbows stacked over shoulders and close to shoulder‑width.
– Bend only at the elbows to lower the bar toward your forehead; keep upper arms still and avoid elbow flaring.
– Lower until the bar is just above the forehead without touching; maintain control throughout.
– Extend the elbows to return to the start. Finish with elbows straight without forcefully locking; keep wrists aligned with forearms.
– Keep head, back, and hips in contact with the bench; if alignment drifts, pause, reset shoulder‑blade position, and continue with strict technique.
EZ Barbell Lying Triceps Extension Tips
‘- Keep your head, upper back, and glutes in contact with the bench, with feet flat and planted.
– Use the inner angled EZ‑bar handles with a shoulder‑width, overhand/semi‑pronated grip to help keep wrists neutral.
– Retract and depress your shoulder blades, keep ribs down, and maintain a neutral spine before you start the set.
– Position your upper arms vertical or slightly tilted back over your eyes, with elbows stacked over your shoulders.
– Keep your elbows roughly shoulder‑width and avoid letting them flare out as you lower and raise the bar.
– Bend only at the elbows; keep your upper arms still to emphasize the triceps.
– Lower the bar under control until it is just above your forehead without touching it.
– Align your wrists with your forearms throughout the movement, including at the top.
– If your body alignment or shoulder‑blade position drifts, pause, reset your scapulae and posture, then continue with strict technique.
EZ Barbell Lying Triceps Extension Beginner Introduction
The EZ‑Barbell Lying Triceps Extension is a classic upper‑body move that highlights the back of the upper arms while the lifter rests on a flat bench. Using an EZ‑bar with slanted grips, the hands sit in a midway position between palms‑down and palms‑in, which many find gentler on the wrists than a straight bar. The bench supports the head, torso, and hips so the body stays steady, turning the exercise into a focused elbow‑driven movement rather than a full‑body lift.
During each repetition, the bar starts above the shoulders, then travels toward the forehead as the elbows bend, and returns to the top as the arms straighten again. The upper arms remain relatively fixed in place, near shoulder width, so the triceps carry most of the workload instead of the shoulders. Attention to relaxed but anchored shoulder blades, a naturally aligned back, and straight wrists helps create a smooth, controlled path for the bar, promoting consistent tension in the triceps while reducing unnecessary strain on the shoulders and wrists.