EZ Bar Lying Close Grip Triceps Extension Behind Head

EZ Bar Lying Close Grip Triceps Extension Behind Head Exercise Description

The EZ Bar Lying Close-Grip Triceps Extension (behind head) is an elbow-dominant isolation movement for the triceps brachii. Lying on a flat bench with a narrow grip on an EZ bar, you lower the bar behind the head by flexing the elbows, then extend the elbows to return to start. The behind‑head path places the shoulder in flexion, providing a noticeable stretch on the triceps—particularly the long head—while the medial and lateral heads contribute to elbow extension. Scapular stabilizers (notably the lower trapezius and rhomboids) and the forearm musculature act isometrically to maintain shoulder position and wrist alignment. The EZ bar’s angled grips often allow a more comfortable wrist position than a straight bar, supporting neutral wrist alignment and consistent elbow tracking.

Muscle Groups: Triceps
Target Muscles: Triceps Brachii - Long Head
Assisting Muscles: Triceps Brachii - Lateral Head, Triceps Brachii - Medial Head
Stabilizing Muscles: Extensor Carpi Ulnaris, Flexor Carpi Radialis, Rhomboid Major, Rhomboid Minor, Trapezius - Lower 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: Inner Tricep
Movement Direction: Other
Muscle Position: Posterior
Gender: Male

How To Do The EZ Bar Lying Close Grip Triceps Extension Behind Head Exercise

‘- Set a flat bench. Lie supine with feet planted, ribs down, and a neutral spine.
– Grip the EZ bar on the inner angled handles with a narrow overhand grip (about shoulder-width or slightly narrower). Wrists straight.
– Press the bar to arm’s length above your shoulders. Retract and depress your scapulae; keep elbows pointing mostly upward.
– Angle your upper arms slightly back toward your ears so the bar can travel behind your head without contacting the bench.
– Brace. Flex your elbows to lower the bar in a smooth arc behind your head; keep upper arms relatively stationary and elbows from flaring wide.
– Lower until you feel a controlled triceps stretch with the bar just behind the head and forearms roughly parallel to one another.
– Maintain neutral wrists; avoid letting elbows drift forward toward the chest.
– Extend your elbows to reverse the path, finishing with arms straight above the shoulders without forceful hyperextension.
– Move with control throughout—no bouncing, swinging, or using momentum.

EZ Bar Lying Close Grip Triceps Extension Behind Head Tips

‘- Lie with feet planted, ribs down, and a neutral spine before you start the set.
– Use the inner angled handles with a narrow overhand grip about shoulder-width or slightly narrower.
– Keep wrists straight and neutral throughout the movement.
– Retract and depress your scapulae and keep them set as you press the bar above your shoulders.
– Angle your upper arms slightly back toward your ears so the bar can travel behind your head without hitting the bench.
– Keep your elbows pointing mostly upward and your upper arms relatively stationary as you bend and straighten the elbows.
– Lower the bar in a smooth arc behind your head until you feel a controlled triceps stretch with the bar just behind your head and forearms roughly parallel.
– Prevent your elbows from flaring wide or drifting forward toward your chest as you move.
– Extend your elbows to return the bar to arm’s length above your shoulders, finishing with straight arms but without forceful hyperextension.
– Move with control the entire time, avoiding bouncing, swinging, or using momentum.

EZ Bar Lying Close Grip Triceps Extension Behind Head Beginner Introduction

The EZ Bar Lying Close-Grip Triceps Extension (behind head) is a classic isolation exercise centered on bending and straightening the elbows to work the back of the upper arms. Performed on a flat bench with an EZ bar held close, the weight travels in an arc behind the head while the upper arms stay nearly fixed. This position places the shoulders in a raised angle and puts the triceps under a deep stretch before driving back to a straight-arm position.

Because the bar moves behind the head, the long portion of the triceps experiences a strong stretching and working phase, while the other portions of the triceps assist in locking out the elbows. Muscles around the shoulder blades and upper back, along with the forearms, tense without moving much to hold the shoulders steady and the wrists aligned. The EZ bar’s bent handles encourage a more natural hand and wrist angle than a straight bar, which can support smoother elbow movement and a consistent path for each repetition.