If you’re looking to build stronger, more defined arms, the EZ Bar Overhead Triceps Extension is a must-have in your training arsenal. This exercise effectively targets all three heads of the triceps, especially the often-undertrained long head, helping you develop balanced and powerful upper arms. In this guide, you’ll learn what muscles the EZ bar triceps extension works, the step-by-step technique to perform it correctly, benefits of the movement, and common mistakes to avoid. I’ve also included a video tutorial to walk you through the movement and ensure you get the most out of every rep. Let’s dive in and fine-tune your triceps training!
What Muscles Do EZ Bar Overhead Triceps Extensions Work?
Here’s a breakdown of the muscles that the EZ bar overhead triceps extension targets:
Primary Muscle Worked
- Triceps Brachii: The triceps are located in the back of the arm. These muscles play a crucial role in extending the elbow joint, allowing you to straighten your arm and provide strength and stability during pushing and pressing movements. Triceps are composed of three distinct heads, long, lateral, and medial heads. During this exercise, the long head is the most emphasized due to the overhead angle, but the lateral and medial heads are also activated but to a slightly lesser extent.
Secondary Muscles Worked
- Anconeus: This small muscle near the elbow assists the triceps.
- Deltoids (anterior part): The frontal shoulder muscles help stabilize the shoulder to allow the movement.
- Core muscles (abs, obliques, erector spinae): The core muscles play a vital role in stabilizing the spine, supporting posture, and transferring force between the upper and lower body to enable efficient, balanced movement.
Benefits of EZ Bar Overhead Triceps Extensions
Here are the key benefits of EZ bar overhead triceps extensions:
- Targets All Three Triceps Heads: They are specially effective for hitting the long head, which is harder to isolate with other movements, helping develop full triceps thickness and definition.
- Tricep Isolation: Perfect exercise for targeting the back of the arms.
- Enhanced Range of Motion: The overhead angle allows for a deeper stretch in the long head of the triceps, improving muscle activation and growth.
- Joint-Friendly Grip: The EZ bar’s angled grip places less strain on the wrists and elbows compared to straight bars or dumbbells, making it a safer choice for many lifters.
- Core and Shoulder Stabilization: When performed standing or seated without back support, it engages your core and shoulder stabilizers, adding functional benefit beyond just the arms.
- Versatile and Scalable: Can be done standing or seating, and even with a single arm at a time. You can progressively load the movement over time for continued gains.
- Safer – More Confortable Grip: The curved grip of the EZ bar reduces wrist strain compared to a straight bar, allowing for a more comfortable and natural grip during the overhead movement.
How to Do EZ Bar Overhead Triceps Extensions
- Choose an appropriate weight on an EZ curl bar.
- Stand tall, feet shoulder-width apart.
- Grip the EZ bar with both hands using a narrow overhand (pronated) grip — Your palms should be angled inward due to the bar’s curves.
- Lift the bar overhead until your arms are fully extended but not locked out. Hold the EZ bar overhead with elbows close to your ears, and core engaged.
- Slowly bend your elbows, keeping your upper arms stationary, and lower the bar behind your head until your forearms are roughly parallel to the ground or you feel a deep stretch in your triceps.
- As you exhale, press the bar back up by contracting your triceps, straightening your arms to return to the start position.
- Perform 8–12 controlled reps for hypertrophy, or 12–15 reps for endurance.
EZ Bar Overhead Triceps Extensions Mistakes
Here are the common mistakes to avoid when performing EZ Bar Overhead Triceps Extensions:
- Flaring the Elbows Out: When you flare the elbows out, you reduce the isolation of the triceps and increase shoulder strain. Instead, keep your elbows close to your head throughout the movement.
- Using Too Much Weight: Using a very heavy weight forces you to cheat with momentum or arch your back. Choose a weight you can control with perfect form through the full range of motion.
- Arching the Lower Back: This position puts unnecessary stress on the spine and reduces core engagement. Engage your core and glutes, and keep a neutral spine. Slightly bend your knees and keep a staggered stance (one foot placed slightly in front of the other) if needed.
- Moving the Upper Arms: When you move the upper arms throughout the movement, you engage the shoulders, reducing triceps activation. Lock your upper arms in place, only moving your forearms.
- Short Range of Motion: Making a small movementg limits stretch and activation of the triceps, reducing gains. Lower the bar fully behind your head (without discomfort) to maximize stretch, then extend all the way up.
- Fast or Jerky Reps: Rushing through the movement increases the risk of injury and decreases muscle tension. Use a slow and controlled tempo, especially during the lowering (eccentric) phase.
- Poor Wrist Position: Not positioning your wrists properly can strain the wrists or forearms. Use the angled grip of the EZ bar to find a comfortable wrist position and avoid letting the wrists bend backward excessively.
EZ Bar Overhead Triceps Extensions Video Tutorial
Tricep Workout
You can complement your tricep workout by including the following exercises:
Conclusion
The EZ bar overhead triceps extension is a powerful isolation move that targets all the heads of the triceps, especially the long head. This exercise helps you to get stronger arms, increase tricep size, and sculpt your triceps. By using proper form, avoiding common mistakes, and gradually increasing resistance, you’ll maximize results while minimizing joint strain. Whether you’re new to arm training or fine-tuning your routine, this exercise deserves a place in your program. Stay consistent, stay focused, and let your triceps do the talking.
To a Fitter Healthier You,
The Fitness Wellness Mentor
About the Author
Adriana Albritton has a Master’s in Forensic Psychology, certifications in personal training, nutrition, and detoxification, and is the founder of FitnAll Coaching and blog. She is the author of 28 Days to a New Life: A Holistic Program to Get Fit, Delay Aging, and Enhance Your Mindset, and a coauthor of The Better Business Book Volumes II and III. With a background in mental health, Adriana brings a holistic, science-backed approach to wellness. She combines mindset coaching, fitness, and nutrition to help people stay lean, energized, healthy, and centered. As part of Health Six FIT, she’s also helping reshape healthcare through AI-driven, integrative wellness education.
