EZ Barbell Seated Triceps Extension

EZ Barbell Seated Triceps Extension

The EZ Barbell Seated Triceps Extension is an effective exercise that specifically targets and strengthens the triceps muscles, which are located on the back of your upper arms. This exercise is commonly performed using an EZ barbell, which is a shorter and curved barbell that allows for a more comfortable grip. When performing the EZ Barbell Seated Triceps Extension, you typically sit on a bench with your back straight and feet planted firmly on the ground. Grasp the EZ barbell with an overhand grip, hands about shoulder-width apart. Raise the barbell directly over your head, with your arms fully extended and elbows locked. This is the starting position. To execute the exercise, slowly bend your elbows and lower the barbell behind your head towards the upper back, maintaining control throughout the movement. Keep your upper arms stationary and close to your head, and avoid any swinging or excessive movement. Pause for a moment when the barbell is close to your upper back, and then contract your triceps to extend your arms and return to the starting position. The EZ Barbell Seated Triceps Extension is a fantastic exercise to isolate and strengthen the triceps muscles. It helps improve upper body strength and also enhances the stability of the shoulder joint. Including this exercise in your workout routine can contribute to better overall arm strength, increased definition in the triceps, and improved performance in other pushing and pressing exercises. Remember to start with a weight that you can handle comfortably and gradually increase the resistance as your strength improves. Always maintain proper form and control throughout the movement to avoid injury and maximize the benefits of the exercise. Incorporate the EZ Barbell Seated Triceps Extension into your arm training routine to add variety and challenge, and enjoy the benefits of stronger and more defined triceps.


  • Sit on a flat bench with your feet firmly planted on the ground. Grab an EZ barbell with an overhand grip, hands slightly closer than shoulder-width apart.
  • Raise the barbell over your head and slightly behind you, keeping your upper arms close to your head and elbows pointed forward.
  • Bend your elbows and lower the barbell behind your head, keeping your upper arms still and elbows pointing forward.
  • Extend your elbows and raise the barbell back to the starting position, fully extending your arms.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to target the triceps effectively.
  • Engage the core muscles by maintaining a stable seated position throughout the exercise.
  • Start with a weight that allows for proper execution and gradually increase the resistance over time.
  • Control the movement and avoid using momentum by lifting and lowering the weight in a slow and controlled manner.
  • Consider incorporating different variations of the exercise, such as using dumbbells or a cable machine, to add variety and challenge your triceps in different ways.
  • Ensure that you are breathing properly during the exercise, exhaling during the exertion phase and inhaling during the return phase.
  • If you feel any discomfort or pain in your elbows or shoulders, modify the exercise or consult with a fitness professional to ensure proper technique and form.
  • To maximize the benefits, include the EZ Barbell Seated Triceps Extension as part of a well-rounded triceps workout that targets all three heads of the muscle.
  • Allow for adequate rest and recovery between sets and training sessions to facilitate muscle growth and prevent overtraining.
  • Incorporate proper nutrition and hydration to support muscle growth and overall fitness goals.


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