EZ Bar Tricep Extension Exercise Guide & Video

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Watch EZ Bar Tricep Extension

For over 50 pre-designed workouts you can bring straight to the gym, view EMG’s Workout Routines.


Step 1. Lie flat on a bench. Take an EZ bar with a shoulder-width grip and hold your arms straight out above you.

Step 2. Bend at the elbows and lower the weight toward your head.

Step 3. When your forearms are parallel to the body, straighten your arms and push the weight back up. Your elbows should be pointed out slightly to prevent joint pain but should remain in place throughout the whole movement.


The EZ bar tricep extension is a simple triceps movement that can be performed at a high weight to build size and strength. This exercise works the whole triceps muscle, though it is especially effective at training the upper triceps, just below the shoulder. Due to the position of the elbow during the movement, using too high a weight or using improper form can result in an elbow injury. If the user experiences elbow pain when performing a tricep extension, the upper arms should be angled away from the upper body, rather than perpendicular to it. Another way to limit elbow problems is to not let them flare during the course of the exercise. A little elbow movement is normal and acceptable but if you find your elbows moving outward consistently, lower the weight and continue the exercise. This a good way to work the triceps for men with low back problems.

EZ Bar Tricep Extension 4
EZ Bar Tricep Extension 3

Updated: April 1st, 2015