EZ Barbell Lying Triceps Extension
EZ Barbell Lying Triceps Extension Exercise Description
The EZ Barbell Lying Triceps Extension is an isolation movement that primarily targets the triceps brachii (long, lateral, and medial heads) through elbow extension. Performed on a flat bench with an EZ bar, the angled grips help keep the wrists in a more neutral, comfortable position compared with a straight bar. The key is to stabilize the shoulders and upper arms while the forearms move, allowing the triceps to do the work through a controlled range of motion. Setting the shoulder blades retracted and depressed creates a stable base and reduces unwanted shoulder movement. Keeping the upper arms angled slightly back (rather than perfectly vertical) maintains tension on the triceps and can feel smoother at the elbows near the bottom. Emphasize smooth lowering, strong but not aggressive lockout, and consistent elbow tracking to direct stress to the triceps and support clean technique.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Long Head
- Assisting Muscles: Triceps Brachii - Lateral Head, Triceps Brachii - Medial Head
- Stabilizing Muscles: Flexor Carpi Ulnaris, 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: Inner Tricep
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The EZ Barbell Lying Triceps Extension Exercise
‘- Lie supine on a flat bench with feet flat and a neutral spine; head, upper back, and glutes stay in contact.
– Grip the EZ bar on the angled handles at shoulder-width or slightly narrower; use a hand position that keeps wrists straight.
– Press the bar to arm’s length above the shoulders; retract and depress the scapulae to “pack” the shoulders.
– Angle your upper arms slightly back (about 10–20°) so the bar sits over the forehead, not the chest.
– Keep wrists neutral and stacked over forearms; maintain a firm, even grip.
– Tuck elbows slightly toward your ribs (not flared); hinge only at the elbows.
– Lower the bar under control toward the forehead or just behind the head without letting the elbows drift forward.
– Descend until you feel a triceps stretch while maintaining shoulder stability and neutral wrists.
– Reverse the motion by extending the elbows along the same path; finish with elbows straight without forcefully locking out.
– Keep upper arms quiet throughout; avoid turning the movement into a press.
– After the final rep, bring the bar to the chest, sit up carefully, then stand to rerack.
EZ Barbell Lying Triceps Extension Tips
‘- Keep your feet flat, spine neutral, and head, upper back, and glutes in contact with the bench.
– Grip the EZ bar on the angled handles at shoulder-width or slightly narrower to keep your wrists straight.
– Press the bar to arm’s length and retract and depress your shoulder blades to “pack” the shoulders before starting.
– Angle your upper arms slightly back so the bar is positioned over your forehead, not your chest.
– Keep your wrists neutral and stacked directly over your forearms with a firm, even grip.
– Tuck your elbows slightly toward your ribs and hinge only at the elbows to move the weight.
– Lower the bar under control toward your forehead or just behind your head without letting your elbows drift forward.
– Descend only until you feel a triceps stretch while keeping your shoulders stable and wrists neutral.
– Extend your elbows along the same path and finish with straight elbows without forcefully locking out.
– Keep your upper arms quiet throughout so the movement doesn’t turn into a press.
EZ Barbell Lying Triceps Extension Beginner Introduction
The EZ Barbell Lying Triceps Extension is a classic isolation exercise centered on bending and straightening the elbows while lying on a flat bench. The lifter holds an EZ bar above the upper body, using its curved handles so the wrists sit in a more natural line than with a straight bar. Only the forearms travel as the bar moves toward the forehead or slightly behind the head, while the upper arms remain relatively fixed and tilted slightly back. This setup encourages steady tension on the triceps throughout the motion.
Because the body rests along the bench with the head, torso, and hips supported, attention shifts toward stable shoulders, calm upper arms, and a smooth, controlled bar path. The shoulder blades are drawn down and in, creating a firm base so the arms extend and bend without turning the movement into a press. Emphasis stays on an unhurried descent, a strong but measured finish at the top, and consistent elbow alignment so the triceps drive the effort from start to finish.